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    CPBT Course Manual CPBT Course Manual Document Transcript

    • INSTRUCTION MANUAL INTRODUCTION TO PELLERESTM BASE TRAINING AIPT_Training Manual_FA.indd 1 24/03/11 3:48 PM
    • INTRODUCTION TO :: PELLERES™ BASE TRAINING 2 INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies © Grand Final Technologies 2010 Material in this document is copyright. Reproduction or transmission in whole or part, other than for the purposes of and subject to the provisions of the Copyright Act, is prohibited unless written permission is obtained from Grand Final Technologies. Warning – Disclaimer The Grand Final Technologies manual for instructors has been designed to provide information with respect to the subject matter covered. The manual is distributed with the understanding that Grand Final Technologies, the authors, are not liable for any of the misconceptions or misuse of the instructions provided. Every effort has been made to make this manual as complete and accurate as possible. Not all exercise instruction is suitable for everyone, and this, or any other exercise program may result in injury. To reduce the risk of injury, please consult your physician before beginning any exercise program. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The instruction and advice presented in this manual are in no way intended as a substitute for medical counseling. AIPT_Training Manual_FA.indd 2 24/03/11 3:48 PM
    • INTRODUCTION TO :: PELLERES™ BASE TRAINING Contents Contents 3 Introduction to the Pelleres™ Training Programs 4 Foreword 5 Purpose of the Introduction to Pelleres™ Base Training Program 6 Overview of the Pelleres™ Program 7 Quality Instructors 7 What is Introduction to Pelleres™ Base Training? 7 Why Introduction to Pelleres™ Base Training 7 How we do it? 7 Section 1 :: Theory and Science 9 How Pelleres™ Work 11 The Three Cores 13 Controlling the Core – Find and Activate 13 Upper Control Core 13 Central Stability Core 14 Lower Power Core 15 Progression Table 16 Introductory Exercises 17 Upper Control Core 17 Central Stability Core 18 Lower Power Core 20 Section 2 :: Base Training 23 Introduction 24 Base Training 25 Abdominal Breathing 25 Example Session Plans 26 Vertical Core Exercises 28 Horizontal Core Exercises 53 Section 3 :: The Successful Pelleres™ Trainer 79 Using Pelleres™ to grow your business 80 Additional income stream 81 Certified PelleresTM Base Training Affiliates Program 82 Become a better trainer 83 Grow your current client base 84 Expand your range of clients 85 3© Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING AIPT_Training Manual_FA.indd 3 31/03/11 6:06 PM INTRODUCTION TO :: PELLERES™ BASE TRAINING Contents Contents 3 Introduction to the Pelleres™ Training Programs 4 Foreword 5 Purpose of the Introduction to Pelleres™ Base Training Program 6 Overview of the Pelleres™ Program 7 Quality Instructors 7 What is Introduction to Pelleres™ Base Training? 7 Why Introduction to Pelleres™ Base Training 7 How we do it? 7 Section 1 :: Theory and Science 9 How Pelleres™ Work 11 The Three Cores 13 Controlling the Core – Find and Activate 13 Upper Control Core 13 Central Stability Core 14 Lower Power Core 15 Progression Table 16 Introductory Exercises 17 Upper Control Core 17 Central Stability Core 18 Lower Power Core 20 Section 2 :: Base Training 23 Introduction 24 Base Training 25 Abdominal Breathing 25 Example Session Plans 26 Vertical Core Exercises 28 Horizontal Core Exercises 53 Section 3 :: The Successful Pelleres™ Trainer 79 Using Pelleres™ to grow your business 80 Additional income stream 81 Certified PelleresTM Base Training Affiliates Program 82 Become a better trainer 83 Grow your current client base 84 Expand your range of clients 85 3© Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING AIPT_Training Manual_FA.indd 3 31/03/11 6:06 PM
    • INTRODUCTION TO :: PELLERES™ BASE TRAINING 4 INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies Introduction to the Pelleres™ Training Programs Grand Final Technologies had the vision and expertise to develop and promote the training, skills and knowledge necessary to fully understand and safely utilize this unique and popular training device. The training program is dynamic, practical, exciting, and comprehensive. It shows how to use Pelleres™ to effectively work the core and every major muscle group in the body. Pelleres™ provides a fantastic aerobic workout which results in the overall health improvement of all who participate. The Pelleres™ training program involves concepts and practices from Pilates®, yoga, Tai Chi, aerobics, calisthenics, circuit training, boxing, martial arts, dance, and many other exercise disciplines. Pelleres™ and functional strength training devices are the workouts of the future. A workout that appeals to both men and women; from the beginner to the conditioned athlete. Pelleres™ training gives personal trainers, coaches, and clubs a competitive edge. This manual will provide you with a thorough knowledge and understanding of core stability and strength and the relationship between performance and quality of life. Pelleres™ and functional strength training devices are the workouts of the future. AIPT_Training Manual_FA.indd 4 24/03/11 3:48 PM INTRODUCTION TO :: PELLERES™ BASE TRAINING 4 INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies Introduction to the Pelleres™ Training Programs Grand Final Technologies had the vision and expertise to develop and promote the training, skills and knowledge necessary to fully understand and safely utilize this unique and popular training device. The training program is dynamic, practical, exciting, and comprehensive. It shows how to use Pelleres™ to effectively work the core and every major muscle group in the body. Pelleres™ provides a fantastic aerobic workout which results in the overall health improvement of all who participate. The Pelleres™ training program involves concepts and practices from Pilates®, yoga, Tai Chi, aerobics, calisthenics, circuit training, boxing, martial arts, dance, and many other exercise disciplines. Pelleres™ and functional strength training devices are the workouts of the future. A workout that appeals to both men and women; from the beginner to the conditioned athlete. Pelleres™ training gives personal trainers, coaches, and clubs a competitive edge. This manual will provide you with a thorough knowledge and understanding of core stability and strength and the relationship between performance and quality of life. Pelleres™ and functional strength training devices are the workouts of the future. AIPT_Training Manual_FA.indd 4 24/03/11 3:48 PM
    • INTRODUCTION TO :: PELLERES™ BASE TRAINING 5© Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING Foreword from the CEO of Australian Institute of Personal Trainers. Congratulations on decision to complete the Australian Institute of Personal Trainers Introduction to Pelleres Base Training. The literal translation of Pelleres is to strike or force out. Its use is common throughout the English language and one such example is the word “propel” and “propeller” which is exactly what we want you to do with your Personal Training career – propel it onwards and upwards. Our focus is to produce a high standard of instructor and practitioner. The Introduction to Pelleres Base Training is an innovative training method that will provide benefit to your clients, regardless of their fitness goals. It is designed to meet current industry demand and focuses on instructor development from a performance perspective. This course also addresses the important requirements of a Personal Trainer working in the health club and fitness industry. Both practical and theoretical training are incorporated into this intensive course. It will be both physically and mentally challenging. Pellers Base Training is not easy and is not an automatic process. It it requires work, dedication, and perseverance by the participant in the course to achieve an internationally recognized statement of attainment. But your dedication will pay off and the skills you learn and the application of Pellers will be sure to open the door to further opportunities and benefits for your clients. I commend Grand Final Technologies for their initiative in the development of this course. To all participants I wish you good luck and look forward to hearing how you are integrating Pellers into your Personal Training business. Yours in Personal Training Kylie Fahey CEO The Australian Institute of Personal Trainers 18/1015 Nudgee Road, Banyo QLD 4014 Ph 1300 13 84 34 Fax 1300 13 72 53 w www.aipt.com.au Kylie Fahey AIPT_Training Manual_FA.indd 5 24/03/11 3:48 PM INTRODUCTION TO :: PELLERES™ BASE TRAINING 5© Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING Foreword from the CEO of Australian Institute of Personal Trainers. Congratulations on decision to complete the Australian Institute of Personal Trainers Introduction to Pelleres Base Training. The literal translation of Pelleres is to strike or force out. Its use is common throughout the English language and one such example is the word “propel” and “propeller” which is exactly what we want you to do with your Personal Training career – propel it onwards and upwards. Our focus is to produce a high standard of instructor and practitioner. The Introduction to Pelleres Base Training is an innovative training method that will provide benefit to your clients, regardless of their fitness goals. It is designed to meet current industry demand and focuses on instructor development from a performance perspective. This course also addresses the important requirements of a Personal Trainer working in the health club and fitness industry. Both practical and theoretical training are incorporated into this intensive course. It will be both physically and mentally challenging. Pellers Base Training is not easy and is not an automatic process. It it requires work, dedication, and perseverance by the participant in the course to achieve an internationally recognized statement of attainment. But your dedication will pay off and the skills you learn and the application of Pellers will be sure to open the door to further opportunities and benefits for your clients. I commend Grand Final Technologies for their initiative in the development of this course. To all participants I wish you good luck and look forward to hearing how you are integrating Pellers into your Personal Training business. Yours in Personal Training Kylie Fahey CEO The Australian Institute of Personal Trainers 18/1015 Nudgee Road, Banyo QLD 4014 Ph 1300 13 84 34 Fax 1300 13 72 53 w www.aipt.com.au Kylie Fahey AIPT_Training Manual_FA.indd 5 24/03/11 3:48 PM
    • INTRODUCTION TO :: PELLERES™ BASE TRAINING 6 INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies 1 Empowering Instructors The purpose of this program is to educate instructors by: a Understanding the theory and practical applications of Pelleres™ b Understanding the applications and relevance of the comprehensive exercises provided. c Facilitating the planning of personalized sessions d Enabling personal trainers to take maximum advantage of the use of Pelleres™ in their business operations. 2 Empowering the industry Pelleres™ provides the personal training industry with an opportunity for growth. The enormous range of exercises and applications makes Pelleres™ an excellent product for the industry. The application of Pelleres™ to all ages and physical conditions makes it the ideal training tool. The growing demand for effective health and fitness solutions for an aging population further enhances Pelleres™ popularity. The levels of obesity across all demographics is increasing; Pelleres™ provides an effective, measurable tool to improve overall health. Pelleres™ provides an opportunity for the reduction of rehabilitation time and prehabiliation – pre-operative activities designed to minimize post operative care – a further opportunity for our industry. PURPOSE :: Of the introduction to Pelleres™ base training program AIPT_Training Manual_FA.indd 6 24/03/11 3:48 PM INTRODUCTION TO :: PELLERES™ BASE TRAINING 6 INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies 1 Empowering Instructors The purpose of this program is to educate instructors by: a Understanding the theory and practical applications of Pelleres™ b Understanding the applications and relevance of the comprehensive exercises provided. c Facilitating the planning of personalized sessions d Enabling personal trainers to take maximum advantage of the use of Pelleres™ in their business operations. 2 Empowering the industry Pelleres™ provides the personal training industry with an opportunity for growth. The enormous range of exercises and applications makes Pelleres™ an excellent product for the industry. The application of Pelleres™ to all ages and physical conditions makes it the ideal training tool. The growing demand for effective health and fitness solutions for an aging population further enhances Pelleres™ popularity. The levels of obesity across all demographics is increasing; Pelleres™ provides an effective, measurable tool to improve overall health. Pelleres™ provides an opportunity for the reduction of rehabilitation time and prehabiliation – pre-operative activities designed to minimize post operative care – a further opportunity for our industry. PURPOSE :: Of the introduction to Pelleres™ base training program AIPT_Training Manual_FA.indd 6 24/03/11 3:48 PM
    • INTRODUCTION TO :: PELLERES™ BASE TRAINING 7© Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING Over the period of this training program we are concentrating our time in the following four areas :: 1 Gain a strong understanding of the core and its relationship with quality of life and performance. 2 Develop a complete understanding of the concept of Pelleres™ training. 3 Gain a thorough understanding of how to present and explain Pelleres™ to clients in an exciting and informative way that will hold their interest and keep them enthusiastic about learning and training. 4 Learn how to maximize Pelleres™ training for your own business. Understand the opportunities presented and the markets available. Quality Instructors Quality staff is one of the key ingredients of any successful business. This is especially true in the personal training industry. Knowledge is power therefore qualified and educated trainers offer a higher level of service. What is “Introduction to Pelleres™ base training”? The Introduction to Pelleres™ Base Training course teaches you the basic elements of Pelleres™. Introduction to Pelleres™ Base Training empowers you to maximize benefits to your clients and your own business. Why “Introduction to Pelleres™ base training”? The study of Pelleres™ is an activity that brings together the energy of the body, mind, and spirit. The Introduction to Pelleres™ Base Training program will develop extra-ordinary improvements in muscular strength, endurance, and power. The mental and physical drills you will learn will become engrained and last a lifetime. The Introduction to Pelleres™ Base Training will help you concentrate on achieving worthwhile personal goals, meeting challenges with total confidence and conquering obstacles with the “yes I can” attitude. How we do it? Quite simply, we first of all have to break down all of our base movements into sequenced training components and to progress we combine them to functional movement patterns. Intensity is varied by changing speed, weight, distance, movement patterns, and ground contact points. OVERVIEW :: Of the introduction to Pelleres™ base training program AIPT_Training Manual_FA.indd 7 24/03/11 3:48 PM INTRODUCTION TO :: PELLERES™ BASE TRAINING 7© Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING Over the period of this training program we are concentrating our time in the following four areas :: 1 Gain a strong understanding of the core and its relationship with quality of life and performance. 2 Develop a complete understanding of the concept of Pelleres™ training. 3 Gain a thorough understanding of how to present and explain Pelleres™ to clients in an exciting and informative way that will hold their interest and keep them enthusiastic about learning and training. 4 Learn how to maximize Pelleres™ training for your own business. Understand the opportunities presented and the markets available. Quality Instructors Quality staff is one of the key ingredients of any successful business. This is especially true in the personal training industry. Knowledge is power therefore qualified and educated trainers offer a higher level of service. What is “Introduction to Pelleres™ base training”? The Introduction to Pelleres™ Base Training course teaches you the basic elements of Pelleres™. Introduction to Pelleres™ Base Training empowers you to maximize benefits to your clients and your own business. Why “Introduction to Pelleres™ base training”? The study of Pelleres™ is an activity that brings together the energy of the body, mind, and spirit. The Introduction to Pelleres™ Base Training program will develop extra-ordinary improvements in muscular strength, endurance, and power. The mental and physical drills you will learn will become engrained and last a lifetime. The Introduction to Pelleres™ Base Training will help you concentrate on achieving worthwhile personal goals, meeting challenges with total confidence and conquering obstacles with the “yes I can” attitude. How we do it? Quite simply, we first of all have to break down all of our base movements into sequenced training components and to progress we combine them to functional movement patterns. Intensity is varied by changing speed, weight, distance, movement patterns, and ground contact points. OVERVIEW :: Of the introduction to Pelleres™ base training program AIPT_Training Manual_FA.indd 7 24/03/11 3:48 PM
    • w INTRODUCTION TO :: PELLERES™ BASE TRAINING 8 INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies AIPT_Training Manual_FA.indd 8 24/03/11 3:48 PM w INTRODUCTION TO :: PELLERES™ BASE TRAINING 8 INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies AIPT_Training Manual_FA.indd 8 24/03/11 3:48 PM
    • w PELLERES™ BASE TRAINING w SECTION 1 :: THEORY & SCIENCE AIPT_Training Manual_FA.indd 9 24/03/11 3:48 PM
    • INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies10 SECTION 1 :: SCIENCE AND THEORY LEARNING OUTCOME :: To explain and demonstrate principals of core training and development Introduction – Core Muscles “Core stability training should receive some attention in the training programs of all athletes. The ability to stabilize the core region allows for efficient transfer of force between links in the kinetic chain. Thus, from a scientific perspective, core stability in athletes should be addressed with varying methods, depending on the phase of training and the health status of the athlete.” Core Stability for Athletes, Jeffrey M. Willardson, PhD, CSCS, 2008 Current research emphatically confirms the importance of regular moderate physical activity for public health. Authorities that recognise and support these findings include the World Health Organisation (Position Statement 1995), the US Surgeon General (Position Statement 1996), the Australian Health Ministers Advisory Council (1997) and the American College of Sports Medicine and the American Heart Association (2007). The cornerstone of all athletic movements are the abdominal or core muscles. An athlete can train to increase strength, power, speed, agility, and quickness but if the core muscles are weak, the athlete will not reap the full benefits of this hard work. The core muscles transfer the power developed in the hips and legs into the arms and vice versa. A strong core will also help to protect the back from potential injuries associated with sport participation. Not only is overall core strength important, just as valuable is core muscle coordination. Exercises that place the body in an unbalanced position help to develop the strength and coordination needed for the core muscles to function properly. 5 Great Reasons for Improving Core Strength 1 Core exercises improve balance and stability. Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. Better balance and stability will minimize the risk of fall injuries. Fact; most sports and other physical activities depend on stable core muscles. 2 Core exercises can help tone your abs. Want more defined abdominal muscles? Core exercises are important. Core exercises can strengthen and tone the underlying muscles. 3 Strong core muscles make it easier to do most physical activities. Strong core muscles make it easier to do everything from swinging a golf club to getting a glass from the top shelf or bending down to tie your shoes. Weak core muscles leave you susceptible to poor posture, lower back pain and muscle injuries. 4 You can do core exercises anywhere, anytime. Remember, you don’t have to trek to the gym to do core exercises. Core exercises involve body weight or very light weights, and very simple movement patterns. You don’t need a specialized training environment for core training; most exercises can be done in the lounge room at home. 5 Core exercises can help you reach your fitness goals. The core is the link between our upper and lower body. Aerobic exercise and muscular fitness are the primary elements of fitness programs and good core strength is the common denominator. A stronger core will allow you to increase your output and opens up a whole level of activity. AIPT_Training Manual_FA.indd 10 24/03/11 3:48 PM
    • © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 11 SECTION 1 :: SCIENCE AND THEORY Why and how Pelleres™ work Pelleres™ are a functional strength training device where weight is positioned on the body’s forearms. As a consequence, during movement and activity, core muscles are overloaded, required to work harder, which results in increased strength and stability. Pelleres™ are a new innovative training device. The weights are positioned on the forearms to target core muscle activity. The hand and wrist are intentionally free and unimpeded for normal use; this allows for functional strengthening of the core and other major muscle groups. A key feature of Pelleres™ training is that normal movement patterns can be maintained. Pelleres™ come in the following weights: 1 200g or 0.44 pounds 2 350g or 0.77 pounds 3 500g or 1.10 pounds 4 750g or 1.65 pounds When exercising with Pelleres™ the general rule is of use is: High intensity/speed of movement = light weight (200g, 350g) Low intensity/speed of movement = heavy weight (500g, 750g) Pelleres™ heaviest weight is 750g. Functional strength training requires normal movement patterns be maintained. If deviation from normal form occurs then the exercise ceases to be functional. Research indicates that approximately 750g nears the threshold for maintaining functional movement. Heavier weight changes the normal movement pattern as the body compensates for the extra overload; deviation from form occurs. Pelleres™ are effective because you can overload your core muscles during normal movement thereby strengthen your body in a functional environment. We are designed to carry extra weight in our hands. Our biceps and shoulder muscles are strong and built to handle many kilos of extra load. When wearing Pelleres™ we are increasing the weight of our entire arm and consequently it’s our core muscles that have to work harder. As they are required to work harder they get stronger – a simple yet powerful application. As soon as you wear Pelleres™ your core muscles are instantaneously required to work harder. The overload of weight forces core muscles to switch on and the core is instantaneously more “engaged” and body becomes more efficient which leads to better performance. This results in instant improvements in performance. Increased core activation = more efficient performance = better results To move an object needs force. To exert force we need a foundation to push from and we need a good connection between that foundation and the object we are moving. Our bodies have rigid bones, but they are connected by a series of mobile joints. These joints give us great versatility, but are weak links in exerting force. Developing effective control of these joints, especially the complex joints at the three cores, is why Pelleres™ are so effective. LEARNING OUTCOME :: To explain and demonstrate principals of core training and development AIPT_Training Manual_FA.indd 11 24/03/11 3:48 PM © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 11 SECTION 1 :: SCIENCE AND THEORY Why and how Pelleres™ work Pelleres™ are a functional strength training device where weight is positioned on the body’s forearms. As a consequence, during movement and activity, core muscles are overloaded, required to work harder, which results in increased strength and stability. Pelleres™ are a new innovative training device. The weights are positioned on the forearms to target core muscle activity. The hand and wrist are intentionally free and unimpeded for normal use; this allows for functional strengthening of the core and other major muscle groups. A key feature of Pelleres™ training is that normal movement patterns can be maintained. Pelleres™ come in the following weights: 1 200g or 0.44 pounds 2 350g or 0.77 pounds 3 500g or 1.10 pounds 4 750g or 1.65 pounds When exercising with Pelleres™ the general rule is of use is: High intensity/speed of movement = light weight (200g, 350g) Low intensity/speed of movement = heavy weight (500g, 750g) Pelleres™ heaviest weight is 750g. Functional strength training requires normal movement patterns be maintained. If deviation from normal form occurs then the exercise ceases to be functional. Research indicates that approximately 750g nears the threshold for maintaining functional movement. Heavier weight changes the normal movement pattern as the body compensates for the extra overload; deviation from form occurs. Pelleres™ are effective because you can overload your core muscles during normal movement thereby strengthen your body in a functional environment. We are designed to carry extra weight in our hands. Our biceps and shoulder muscles are strong and built to handle many kilos of extra load. When wearing Pelleres™ we are increasing the weight of our entire arm and consequently it’s our core muscles that have to work harder. As they are required to work harder they get stronger – a simple yet powerful application. As soon as you wear Pelleres™ your core muscles are instantaneously required to work harder. The overload of weight forces core muscles to switch on and the core is instantaneously more “engaged” and body becomes more efficient which leads to better performance. This results in instant improvements in performance. Increased core activation = more efficient performance = better results To move an object needs force. To exert force we need a foundation to push from and we need a good connection between that foundation and the object we are moving. Our bodies have rigid bones, but they are connected by a series of mobile joints. These joints give us great versatility, but are weak links in exerting force. Developing effective control of these joints, especially the complex joints at the three cores, is why Pelleres™ are so effective. LEARNING OUTCOME :: To explain and demonstrate principals of core training and development AIPT_Training Manual_FA.indd 11 24/03/11 3:48 PM
    • INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies12 SECTION 1 :: SCIENCE AND THEORY LEARNING OUTCOME :: To explain and demonstrate principals of core training and development Training with Pelleres™ 1 When used pre-season contributes to injury prevention for lower back and extremity injuries 2 Reduces rehabilitation duration 3 When used in-season during sports specific activities, helps with the development of core strength to support peak performance Continued training with Pelleres™ will: Improve performance Increase quality of life Reducing risk of injury Improve rehabilitation from injury This applies whether what we are trying to move is outside our body (tennis ball, other player, pile of earth/bricks, lawnmower, computer mouse) or is a part or the whole of our body itself (gymnastics, running, walking, climbing stairs).  Back, neck, shoulder and hip pain  Strength  Stamina  Balance Activities of daily life become easier  Time - works all 3 cores together  Effectiveness - mimics function • Develops stability muscles first • Simpler ways to progress rehabilitation beyond core strength  Fatigue of movement muscles  Acute injury  Over-use injury  Control of joints  Fatigue of movement muscles  Force transfer  Fine control of extremities  Reactions and balance Performance in sport/activity improved Training with Pelleres™ Quality of life Risk of injury Rehabilitation Performance AIPT_Training Manual_FA.indd 12 24/03/11 3:48 PM INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies12 SECTION 1 :: SCIENCE AND THEORY LEARNING OUTCOME :: To explain and demonstrate principals of core training and development Training with Pelleres™ 1 When used pre-season contributes to injury prevention for lower back and extremity injuries 2 Reduces rehabilitation duration 3 When used in-season during sports specific activities, helps with the development of core strength to support peak performance Continued training with Pelleres™ will: Improve performance Increase quality of life Reducing risk of injury Improve rehabilitation from injury This applies whether what we are trying to move is outside our body (tennis ball, other player, pile of earth/bricks, lawnmower, computer mouse) or is a part or the whole of our body itself (gymnastics, running, walking, climbing stairs).  Back, neck, shoulder and hip pain  Strength  Stamina  Balance Activities of daily life become easier  Time - works all 3 cores together  Effectiveness - mimics function • Develops stability muscles first • Simpler ways to progress rehabilitation beyond core strength  Fatigue of movement muscles  Acute injury  Over-use injury  Control of joints  Fatigue of movement muscles  Force transfer  Fine control of extremities  Reactions and balance Performance in sport/activity improved Training with Pelleres™ Quality of life Risk of injury Rehabilitation Performance AIPT_Training Manual_FA.indd 12 24/03/11 3:48 PM
    • © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 13 SECTION 1 :: SCIENCE AND THEORY Upper Control Core The Upper Control Core is located in the middle of the back. Failure to use the upper control core correctly causes over-use of the movement muscles of the shoulder blades often causing headaches, neck ache and soreness across your shoulders. Your shoulder blades are the foundation for all movements of your arms, yet rely on their muscles to hold them in place. So control of your upper control core is vital to all activites involving your arms and hands. To engage your Upper Control Core correctly: 1 Gently slide your shoulder blades down your back – then bring them together slightly. You should feel a gentle tightness across your back just below your shoulder blades (pic), and feel as if your shoulder blades are being held more firmly onto your back. When the gentle tightness across your back is just below your shoulder blades, not between or above them, you know your Upper Control Core is activated correctly. LEARNING OUTCOME :: To explain and demonstrate principals of core training and development THE THREE CORES :: Pelleres™ are scientifically designed to target stability muscles of the: 1 Upper Control Core (shoulders) 2 Central Stability Core (abdomen) 3 Lower Power Core (hips) Controlling the core – find and activate AIPT_Training Manual_FA.indd 13 24/03/11 3:48 PM © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 13 SECTION 1 :: SCIENCE AND THEORY Upper Control Core The Upper Control Core is located in the middle of the back. Failure to use the upper control core correctly causes over-use of the movement muscles of the shoulder blades often causing headaches, neck ache and soreness across your shoulders. Your shoulder blades are the foundation for all movements of your arms, yet rely on their muscles to hold them in place. So control of your upper control core is vital to all activites involving your arms and hands. To engage your Upper Control Core correctly: 1 Gently slide your shoulder blades down your back – then bring them together slightly. You should feel a gentle tightness across your back just below your shoulder blades (pic), and feel as if your shoulder blades are being held more firmly onto your back. When the gentle tightness across your back is just below your shoulder blades, not between or above them, you know your Upper Control Core is activated correctly. LEARNING OUTCOME :: To explain and demonstrate principals of core training and development THE THREE CORES :: Pelleres™ are scientifically designed to target stability muscles of the: 1 Upper Control Core (shoulders) 2 Central Stability Core (abdomen) 3 Lower Power Core (hips) Controlling the core – find and activate AIPT_Training Manual_FA.indd 13 24/03/11 3:48 PM
    • INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies14 SECTION 1 :: SCIENCE AND THEORY Controlling the core – find and activate continued LEARNING OUTCOME :: To explain and demonstrate principals of core training and development Central Stability Core The stability muscle of the Central Stability Core runs horizontally around your waist like a corset (pic). When trained the Central Stability Core will tirelessly support your torso, so don’t give up. It may be difficult to identify the Central Stability Core at first, as it is surrounded by movement muscles that tend to dominate the region; this is especially true for fit people. To engage your Central Stability Core correctly: 1 Gently squeeze your buttocks together. 2 Now move that gentle squeezing sensation down your buttocks so that, without actually moving, you feel as if you are squeezing your legs together, then move that gentle crossways squeezing sensation through into the front of your groin/lower abdomen. With a little practice you will now feel like you are gently trying to pull the front bones of your pelvis together crossways [pic]. NOTE: If you feel increased tightness at/or above the level of your belly button, you are trying too hard - relax your muscles and start again. AIPT_Training Manual_FA.indd 14 24/03/11 3:48 PM INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies14 SECTION 1 :: SCIENCE AND THEORY Controlling the core – find and activate continued LEARNING OUTCOME :: To explain and demonstrate principals of core training and development Central Stability Core The stability muscle of the Central Stability Core runs horizontally around your waist like a corset (pic). When trained the Central Stability Core will tirelessly support your torso, so don’t give up. It may be difficult to identify the Central Stability Core at first, as it is surrounded by movement muscles that tend to dominate the region; this is especially true for fit people. To engage your Central Stability Core correctly: 1 Gently squeeze your buttocks together. 2 Now move that gentle squeezing sensation down your buttocks so that, without actually moving, you feel as if you are squeezing your legs together, then move that gentle crossways squeezing sensation through into the front of your groin/lower abdomen. With a little practice you will now feel like you are gently trying to pull the front bones of your pelvis together crossways [pic]. NOTE: If you feel increased tightness at/or above the level of your belly button, you are trying too hard - relax your muscles and start again. AIPT_Training Manual_FA.indd 14 24/03/11 3:48 PM
    • © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 15 SECTION 1 :: SCIENCE AND THEORY Controlling the core – find and activate continued LEARNING OUTCOME :: To explain and demonstrate principals of core training and development Lower Power Core Under the main buttock muscle lies the Lower Power Core, the key stability muscle of the hip joint. The hip is a very mobile joint yet must control more than half your body weight, even more than your back. This Lower Power Core is extremely important whenever you are on your feet, especially when moving; it is central to your balance. To engage your Lower Power Core correctly: 1 Stand on two feet. Keeping both knees straight, raise your right heel slightly off the floor by raising the right hip and pelvis. This is achieved not by lifting the right side but by tightening the Lower Power Core stability muscle in the left buttock, which is the side most of your weight will now be on. (pic) Repeat for the other leg. When correctly activating the Lower Power Core you will feel the hip joint of the leg you are standing on ‘sucked in’/ move in under your pelvis, and you will feel the muscle on the outer edge of the buttock on that same side tighten up. AIPT_Training Manual_FA.indd 15 24/03/11 3:48 PM © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 15 SECTION 1 :: SCIENCE AND THEORY Controlling the core – find and activate continued LEARNING OUTCOME :: To explain and demonstrate principals of core training and development Lower Power Core Under the main buttock muscle lies the Lower Power Core, the key stability muscle of the hip joint. The hip is a very mobile joint yet must control more than half your body weight, even more than your back. This Lower Power Core is extremely important whenever you are on your feet, especially when moving; it is central to your balance. To engage your Lower Power Core correctly: 1 Stand on two feet. Keeping both knees straight, raise your right heel slightly off the floor by raising the right hip and pelvis. This is achieved not by lifting the right side but by tightening the Lower Power Core stability muscle in the left buttock, which is the side most of your weight will now be on. (pic) Repeat for the other leg. When correctly activating the Lower Power Core you will feel the hip joint of the leg you are standing on ‘sucked in’/ move in under your pelvis, and you will feel the muscle on the outer edge of the buttock on that same side tighten up. AIPT_Training Manual_FA.indd 15 24/03/11 3:48 PM
    • INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies16 SECTION 1 :: SCIENCE AND THEORY PROGRESSION TABLE Pelleres™ place demands on your three cores in five (5) ways :: Ref What to change Least demand More demand 1 Distance from Body Pelleres™ close to your body/core Pelleres™ held further away from body/core 2 Speed of Movement Slowly, at a constant speed (i) Faster (ii) Slow down/speed up regularly during the movement 3 Symmetry Mirror e.g. if left arm is moved left, right arm is moved right (i) Together e.g. if left arm goes left, right arm also goes left (ii) Single-arm – repeat each side 4 Pattern of Movement Simple + smooth e.g. circle Complex + more sudden direction change e.g. Figure-8, square, triangle, straight line 5 Weight of Pelleres™ Set 200 grams 350, 500 or 750 grams Refer to this table above when reading the ‘Progressions’ section after each introductory exercise below. ‘Progressions’ are the different ways to increase the difficulty of each exercise as your control of the core stability muscles develops. For each number listed as a ‘Progression’, the table above explains how to create a greater challenge. For each exercise target 10 repetitions without losing core control before progressing to a higher level of that exercise. NOTE: It is important to keep focus through the whole of an exercise movement; for example control when moving your arm back down as it is as important as when moving it up. LEARNING OUTCOME :: To explain and demonstrate principals of core training and development AIPT_Training Manual_FA.indd 16 24/03/11 3:48 PM INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies16 SECTION 1 :: SCIENCE AND THEORY PROGRESSION TABLE Pelleres™ place demands on your three cores in five (5) ways :: Ref What to change Least demand More demand 1 Distance from Body Pelleres™ close to your body/core Pelleres™ held further away from body/core 2 Speed of Movement Slowly, at a constant speed (i) Faster (ii) Slow down/speed up regularly during the movement 3 Symmetry Mirror e.g. if left arm is moved left, right arm is moved right (i) Together e.g. if left arm goes left, right arm also goes left (ii) Single-arm – repeat each side 4 Pattern of Movement Simple + smooth e.g. circle Complex + more sudden direction change e.g. Figure-8, square, triangle, straight line 5 Weight of Pelleres™ Set 200 grams 350, 500 or 750 grams Refer to this table above when reading the ‘Progressions’ section after each introductory exercise below. ‘Progressions’ are the different ways to increase the difficulty of each exercise as your control of the core stability muscles develops. For each number listed as a ‘Progression’, the table above explains how to create a greater challenge. For each exercise target 10 repetitions without losing core control before progressing to a higher level of that exercise. NOTE: It is important to keep focus through the whole of an exercise movement; for example control when moving your arm back down as it is as important as when moving it up. LEARNING OUTCOME :: To explain and demonstrate principals of core training and development AIPT_Training Manual_FA.indd 16 24/03/11 3:48 PM
    • © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 17 SECTION 1 :: SCIENCE AND THEORY INTRO EXERCISES :: The introductory exercises are divided into the three core areas according to their dominant/primary effect, but each exercise will also need some control of the other two cores during each exercise. These excercises are deliberately kept simple to allow the user to learn to correctly identify and activate the three cores with movement. These excercises are about control, not strength. This level of control is crucial to getting the best results when you move onto the excercises. Upper Control Core Stand with your knees slightly bent, your feet hip width apart, your arms by your sides. Initially keep your forearms vertical throughout to keep your Pelleres™ close to your core. Exercise UC 1.1 UC 1.1 Slowly and smoothly lift your arms put to your sides until your upper arms are horizontal, then slowly and smoothly lower them back to your sides. Progression Table: 1, 2, 3 (one arm at a time), 5 Exercise UC 1.2 UC 1.2 As for UC 1.1 but bring your arm forward rather than to the side. Progression Table: 1, 2, 3 (one arm at a time), 5 Exercise UC 2.1 UC 2.1 Lift your arms out from your sides so your upper arms are halfway to the horizontal, and slightly to the front of you so you can see them, palms facing forwards. Move your arms slowly and smoothly in small circles, about the size of your palm, as if cleaning a window in front of you with your hands. Move one arm clockwise, the other counter-clockwise. AIPT_Training Manual_FA.indd 17 24/03/11 3:48 PM © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 17 SECTION 1 :: SCIENCE AND THEORY INTRO EXERCISES :: The introductory exercises are divided into the three core areas according to their dominant/primary effect, but each exercise will also need some control of the other two cores during each exercise. These excercises are deliberately kept simple to allow the user to learn to correctly identify and activate the three cores with movement. These excercises are about control, not strength. This level of control is crucial to getting the best results when you move onto the excercises. Upper Control Core Stand with your knees slightly bent, your feet hip width apart, your arms by your sides. Initially keep your forearms vertical throughout to keep your Pelleres™ close to your core. Exercise UC 1.1 UC 1.1 Slowly and smoothly lift your arms put to your sides until your upper arms are horizontal, then slowly and smoothly lower them back to your sides. Progression Table: 1, 2, 3 (one arm at a time), 5 Exercise UC 1.2 UC 1.2 As for UC 1.1 but bring your arm forward rather than to the side. Progression Table: 1, 2, 3 (one arm at a time), 5 Exercise UC 2.1 UC 2.1 Lift your arms out from your sides so your upper arms are halfway to the horizontal, and slightly to the front of you so you can see them, palms facing forwards. Move your arms slowly and smoothly in small circles, about the size of your palm, as if cleaning a window in front of you with your hands. Move one arm clockwise, the other counter-clockwise. AIPT_Training Manual_FA.indd 17 24/03/11 3:48 PM
    • INTRODUCTION TO :: PELLERES™ BASE TRAINING 18 INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies Central Stability Core Stand with your knees slightly bent, your feet hip width apart, your arms by your sides. Initially keep your forearms close to your body throughout to keep your Pelleres™ close to your core. Exercise CC 1.1 CC 1.1 Without moving your feet, slowly and smoothly twist round to your left so your body is facing towards your left foot, pause, and then return to the start position. Repeat to the right. Keep your body upright/vertical throughout Progression Table: 1, 2, 4 (increase the distance moved), 5 Exercise CC 1.2 CC 1.2 Lean to your left, slowly and smoothly, until your head is directly over your left foot, pause, then return to the start position. Repeat to the right. Progression Table: 1, 2, 4 (increase the distance moved), 5 Exercise CC 1.3 CC 1.3 Lean slightly forward, slowly and smoothly, keeping your back straight, your head up. Bend from your hips rather than your waist until your head is directly over your toes, pause, then return to the start position. Progression Table: 1, 2, 4 (increase the distance moved), 5 INTRO EXERCISES :: For isolating and strengthening core muscle groups. AIPT_Training Manual_FA.indd 18 24/03/11 3:48 PM INTRODUCTION TO :: PELLERES™ BASE TRAINING 18 INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies Central Stability Core Stand with your knees slightly bent, your feet hip width apart, your arms by your sides. Initially keep your forearms close to your body throughout to keep your Pelleres™ close to your core. Exercise CC 1.1 CC 1.1 Without moving your feet, slowly and smoothly twist round to your left so your body is facing towards your left foot, pause, and then return to the start position. Repeat to the right. Keep your body upright/vertical throughout Progression Table: 1, 2, 4 (increase the distance moved), 5 Exercise CC 1.2 CC 1.2 Lean to your left, slowly and smoothly, until your head is directly over your left foot, pause, then return to the start position. Repeat to the right. Progression Table: 1, 2, 4 (increase the distance moved), 5 Exercise CC 1.3 CC 1.3 Lean slightly forward, slowly and smoothly, keeping your back straight, your head up. Bend from your hips rather than your waist until your head is directly over your toes, pause, then return to the start position. Progression Table: 1, 2, 4 (increase the distance moved), 5 INTRO EXERCISES :: For isolating and strengthening core muscle groups. AIPT_Training Manual_FA.indd 18 24/03/11 3:48 PM
    • INTRODUCTION TO :: PELLERES™ BASE TRAINING 19© Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING Central Stability Core Stand with your knees slightly bent, your feet hip width apart, your arms by your sides. Initially keep your forearms close to your body throughout to keep your Pelleres™ close to your core. INTRO EXERCISES :: For isolating and strengthening core muscle groups. Exercise CC 2.1 CC 2.1 Hold your hands in front of you with your palms downwards, upper arms halfway to horizontal. Move your arms slowly and smoothly in small circles, about the size of your palm, as if polishing a table with your hands. Move one arm clockwise, the other counterclockwise. Keep your body upright/vertical throughout the movement. Progression Table: 2, 3 (move both arms in the same direction), 4 (increase the size of the arm movement), 4 (use figure-8 movements) Make the polishing movement so large that it also involves the trunk/torso moving forwards, backwards and side-to-side to increasing degrees. Care Only gradually increase movement of the trunk, especially the distance leaning forwards, as this can put great strain on your back. It is NOT recommended that you lean backwards during any part of this exercise. Job Number 01128 File Name CRE_RHS(B)_030111.ai Version 1 Date 03/01/11 | D KI Exercise CC.2.1 AIPT_Training Manual_FA.indd 19 24/03/11 3:49 PM INTRODUCTION TO :: PELLERES™ BASE TRAINING 19© Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING Central Stability Core Stand with your knees slightly bent, your feet hip width apart, your arms by your sides. Initially keep your forearms close to your body throughout to keep your Pelleres™ close to your core. INTRO EXERCISES :: For isolating and strengthening core muscle groups. Exercise CC 2.1 CC 2.1 Hold your hands in front of you with your palms downwards, upper arms halfway to horizontal. Move your arms slowly and smoothly in small circles, about the size of your palm, as if polishing a table with your hands. Move one arm clockwise, the other counterclockwise. Keep your body upright/vertical throughout the movement. Progression Table: 2, 3 (move both arms in the same direction), 4 (increase the size of the arm movement), 4 (use figure-8 movements) Make the polishing movement so large that it also involves the trunk/torso moving forwards, backwards and side-to-side to increasing degrees. Care Only gradually increase movement of the trunk, especially the distance leaning forwards, as this can put great strain on your back. It is NOT recommended that you lean backwards during any part of this exercise. Job Number 01128 File Name CRE_RHS(B)_030111.ai Version 1 Date 03/01/11 | D KI Exercise CC.2.1 AIPT_Training Manual_FA.indd 19 24/03/11 3:49 PM
    • INTRODUCTION TO :: PELLERES™ BASE TRAINING 20 INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies INTRO EXERCISES :: For isolating and strengthening core muscle groups. Lower Power Core Stand in front of a full length mirror - watching the movement of your hips and pelvis will tell you whether you are keeping control of the Lower Power Core. Make sure your weight bearing hip stays ‘sucked in’/in under your buttock. This will hold your hip and pelvis on the other side slightly up (rather than horizontal or dropping down). Keep your bottom tucked under. Exercise LC 1.1 LC 1.1 Standing on your left leg with your left Lower Power Core engaged, slowly and smoothly bend your left knee slightly, pause, then straighten it again. Repeat 10 times. Perform the same exercise on the right leg. Use a table or chair to help balance if required Progression Table: 2, 4 (greater knee bend), 5 Job Number 01128 File Name CRE_RHS(B)_030111.ai Version 1 Date 03/01/11 | D KI Exercise LC.1.1 Exercise LC.2.1 Job Number 01128 File Name CRE_RHS(B)_030111.ai Version 1 Date 03/01/11 | D KI Exercise LC.1.1 Exercise LC.2.1 Job Number 01128 File Name CRE_RHS(B)_030111.ai Version 1 Date 03/01/11 | D KI Exercise LC.1.1 Exercise LC.2.1 AIPT_Training Manual_FA.indd 20 24/03/11 3:49 PM INTRODUCTION TO :: PELLERES™ BASE TRAINING 20 INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies INTRO EXERCISES :: For isolating and strengthening core muscle groups. Lower Power Core Stand in front of a full length mirror - watching the movement of your hips and pelvis will tell you whether you are keeping control of the Lower Power Core. Make sure your weight bearing hip stays ‘sucked in’/in under your buttock. This will hold your hip and pelvis on the other side slightly up (rather than horizontal or dropping down). Keep your bottom tucked under. Exercise LC 1.1 LC 1.1 Standing on your left leg with your left Lower Power Core engaged, slowly and smoothly bend your left knee slightly, pause, then straighten it again. Repeat 10 times. Perform the same exercise on the right leg. Use a table or chair to help balance if required Progression Table: 2, 4 (greater knee bend), 5Exercise LC.1.1Exercise LC.1.1 Job Number 01128 File Name CRE_RHS(B)_030111.ai Version 1 Date 03/01 Exercise LC.1.1 Exercise LC.2.1 AIPT_Training Manual_FA.indd 20 24/03/11 3:49 PM
    • INTRODUCTION TO :: PELLERES™ BASE TRAINING 21© Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING INTRO EXERCISES :: For isolating and strengthening core muscle groups. Lower Power Core Stand in front of a full length mirror - watching the movement of your hips and pelvis will tell you whether you are keeping control of the Lower Power Core. Make sure your weight bearing hip stays ‘sucked in’/in under your buttock. This will hold your hip and pelvis on the other side slightly up (rather than horizontal or dropping down). Keep your bottom tucked under. Exercise LC 2.1 LC 2.1 This exercise uses a forward lunging movement. Keep your trunk upright throughout. Engaging your left Lower Power Core correctly, transfer your weight to your left leg lifting your right foot off the floor. Now put your right foot down a short distance in front of yourself, engaging your right Lower Power Core as it touches down so that your hip and pelvis on the left side does not sag down as you take half your onto your right leg. Bend both knees so your weight is shared between your legs. Push back with the right leg to return to the start position, ensuring you engage the left Lower Power Core correctly as you lift your right leg to bring it back beside the left. Repeat 10 times. Perform the same exercise starting on the right leg, lunging forward with the left. Progression Table: 2, 4 as follows Increase the distance you step out forward (deeper lunge) Transfer all your weight to your front foot in the lunge position lifting your back foot slightly off the floor when in the lunge position Imagine you are standing in the middle of a clock face drawn on the floor. The lunge movement above is towards the 12 o’clock position. Repeat exercise but stepping out towards: 3 o’clock, 6 o’clock halfway between the 1 o’clock and 2 o’clock positions halfway between the 4 o’clock and 5 o’clock positions Make the weight transfer with a small jump rather than a step Exercise LC.2.1 AIPT_Training Manual_FA.indd 21 24/03/11 3:49 PM INTRODUCTION TO :: PELLERES™ BASE TRAINING 21© Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING INTRO EXERCISES :: For isolating and strengthening core muscle groups. Lower Power Core Stand in front of a full length mirror - watching the movement of your hips and pelvis will tell you whether you are keeping control of the Lower Power Core. Make sure your weight bearing hip stays ‘sucked in’/in under your buttock. This will hold your hip and pelvis on the other side slightly up (rather than horizontal or dropping down). Keep your bottom tucked under. Exercise LC 2.1 LC 2.1 This exercise uses a forward lunging movement. Keep your trunk upright throughout. Engaging your left Lower Power Core correctly, transfer your weight to your left leg lifting your right foot off the floor. Now put your right foot down a short distance in front of yourself, engaging your right Lower Power Core as it touches down so that your hip and pelvis on the left side does not sag down as you take half your onto your right leg. Bend both knees so your weight is shared between your legs. Push back with the right leg to return to the start position, ensuring you engage the left Lower Power Core correctly as you lift your right leg to bring it back beside the left. Repeat 10 times. Perform the same exercise starting on the right leg, lunging forward with the left. Progression Table: 2, 4 as follows Increase the distance you step out forward (deeper lunge) Transfer all your weight to your front foot in the lunge position lifting your back foot slightly off the floor when in the lunge position Imagine you are standing in the middle of a clock face drawn on the floor. The lunge movement above is towards the 12 o’clock position. Repeat exercise but stepping out towards: 3 o’clock, 6 o’clock halfway between the 1 o’clock and 2 o’clock positions halfway between the 4 o’clock and 5 o’clock positions Make the weight transfer with a small jump rather than a step Exercise LC.1.1 Exercise LC.2.1 AIPT_Training Manual_FA.indd 21 24/03/11 3:49 PM
    • INTRODUCTION TO :: PELLERES™ BASE TRAINING 22 INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies w Notes: AIPT_Training Manual_FA.indd 22 24/03/11 3:49 PM INTRODUCTION TO :: PELLERES™ BASE TRAINING 22 INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies w Notes: AIPT_Training Manual_FA.indd 22 24/03/11 3:49 PM
    • INTRODUCTION TO :: PELLERES™ BASE TRAINING 23© Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING w PELLERES™ BASE TRAINING w SECTION 2 :: BASE TRAINING AIPT_Training Manual_FA.indd 23 24/03/11 3:49 PM
    • INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies24 SECTION 2 :: BASE TRAINING Introduction Pelleres™ are an effective training device to get to your fitness goals faster. This section introduces “Base Training” as the recommended method of implementing Pelleres™ to a client/athletes exercise regime. Combine Pelleres™ with Abdominal Breathing and improvement in all aspects of performance will ensue. At all levels, from elite to beginner, improving core strength is at the foundation of all exercise programs. Base Training Refers to the training period where the core is generally strengthened prior to sports specific and functional exercise. It is recommended that all individuals regardless of condition undergo a Base Training program before using Pelleres™ during sports specific and functional exercise. 1. Base Training can range from 1 to 8 weeks. The time difference is based on factors such as: a. the condition of the client/athlete b. period since last trained with Pelleres™ c. training cycle e.g. pre-season, in season, post-season. 2. Base Training has a set structure of: a. Standing core exercises b. Lying core exercises c. Can also include simple speed & agility drills, hand-eye co-ordination drills e.g. catching balls. 3. Base Sessions should generally not exceed 1 hour in total and, at minimum, 1 x session per week. 4. Base Sessions can be integrated into warm-ups or make up all or part of a session. 5. 750grm Pelleres™. 6. Engage all three cores during exercises. 7. Smooth controlled movement patterns. 8. Controlled abdominal breathing during activity. Objective The objective of Base Training is to prepare the core for functional training with Pelleres™. When an individual undergoes Base Training, in the long term, the benefits will be greater. At all levels, from elite to beginner, improving core strength is at the foundation of all exercise programs. AIPT_Training Manual_FA.indd 24 24/03/11 3:49 PM
    • © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 25 SECTION 1 :: SCIENCE AND THEORY © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 25 SECTION 2 :: BASE TRAINING Abdominal Breathing Continuing with core engagement and development, abdominal breathing is an ideal concept to introduce and encourage to your clients/athletes. It is well accepted that recovery from aerobic activity will be faster when abdominal breathing versus chest breathing is engaged. An athlete will recover quicker if they take fuller, slower, controlled abdominal breathes. Introduce and encourage abdominal breathing in all workouts. When a client/ athlete recover’s faster they make clearer decisions. Abdominal breathing, diaphragmatic breathing, belly breathing, deep breathing or costal breathing is the act of breathing deep into one’s lungs by flexing one’s diaphragm rather than breathing shallowly by flexing one’s rib cage (chest breathing). This pattern of deep breathing is marked by expansion of the stomach (abdomen) rather than the chest when breathing. It is generally considered a healthier and fuller way to inspire oxygen. Abdominal Breathing exercise: 1. Stand upright, feet shoulder width apart. 2. Put one hand on your chest and one on your stomach. 3. Slowly inhale through your nose. 4. As you inhale, feel stomach expand with your hand. Ensure chest remains stable. 5. Slowly exhale through mouth. 6. As you exhale, feel stomach contract with your hand. Ensure chest remains stable. Demonstrate and continually encourage abdominal breathing during all activity, particularly in the recovery phase. Training with Pelleres™ Pelleres™ can also be used very effectively in the following training environments: ✓ Aerobics ✓ Aerobox ✓ Badminton ✓ Baseball ✓ Baseketball ✓ Beach volleyball ✓ Body Jam ✓ Body Step ✓ Boot Camp ✓ Boxercise ✓ Circuit training ✓ Cricket ✓ Cricket ✓ Darts ✓ Football ✓ Frisbee games ✓ Gridion/American Football ✓ Hockey ✓ Pilates® ✓ Pool/Snooker ✓ Roller Blading ✓ Roller Skating ✓ Rowing ✓ Rugby League ✓ Rugby Union ✓ Skate boarding ✓ Soccer ✓ Spin ✓ Squash ✓ Table Tennis ✓ Tai Chi ✓ Walking ✓ X-Training ✓ Yoga ✓ Zumba® AIPT_Training Manual_FA.indd 25 24/03/11 3:49 PM © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 25 SECTION 1 :: SCIENCE AND THEORY © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 25 SECTION 2 :: BASE TRAINING Abdominal Breathing Continuing with core engagement and development, abdominal breathing is an ideal concept to introduce and encourage to your clients/athletes. It is well accepted that recovery from aerobic activity will be faster when abdominal breathing versus chest breathing is engaged. An athlete will recover quicker if they take fuller, slower, controlled abdominal breathes. Introduce and encourage abdominal breathing in all workouts. When a client/ athlete recover’s faster they make clearer decisions. Abdominal breathing, diaphragmatic breathing, belly breathing, deep breathing or costal breathing is the act of breathing deep into one’s lungs by flexing one’s diaphragm rather than breathing shallowly by flexing one’s rib cage (chest breathing). This pattern of deep breathing is marked by expansion of the stomach (abdomen) rather than the chest when breathing. It is generally considered a healthier and fuller way to inspire oxygen. Abdominal Breathing exercise: 1. Stand upright, feet shoulder width apart. 2. Put one hand on your chest and one on your stomach. 3. Slowly inhale through your nose. 4. As you inhale, feel stomach expand with your hand. Ensure chest remains stable. 5. Slowly exhale through mouth. 6. As you exhale, feel stomach contract with your hand. Ensure chest remains stable. Demonstrate and continually encourage abdominal breathing during all activity, particularly in the recovery phase. Training with Pelleres™ Pelleres™ can also be used very effectively in the following training environments: ✓ Aerobics ✓ Aerobox ✓ Badminton ✓ Baseball ✓ Baseketball ✓ Beach volleyball ✓ Body Jam ✓ Body Step ✓ Boot Camp ✓ Boxercise ✓ Circuit training ✓ Cricket ✓ Cricket ✓ Darts ✓ Football ✓ Frisbee games ✓ Gridion/American Football ✓ Hockey ✓ Pilates® ✓ Pool/Snooker ✓ Roller Blading ✓ Roller Skating ✓ Rowing ✓ Rugby League ✓ Rugby Union ✓ Skate boarding ✓ Soccer ✓ Spin ✓ Squash ✓ Table Tennis ✓ Tai Chi ✓ Walking ✓ X-Training ✓ Yoga ✓ Zumba® AIPT_Training Manual_FA.indd 25 24/03/11 3:49 PM
    • INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies26 SECTION 2 :: EXCERCISES Simple base session plan Equipment 7.5 Pelleres™ Towel Water Skipping Rope Allow 50 mins – 1 hour Warm up While wearing Pelleres™ 7.5, rope skipping, 100 jumps. Activate Upper Control Core, Middle Core, Lower Power Core. Session While wearing the Pelleres™ 7.5 (750g) work through the following standing and lying core strengthening exercises. Vary intensity by referring to Pelleres™ Progression Table (Section 1). Warm down Power walk, 5 mins, without Pelleres™. Stretching 10 mins. The following are some examples of some standing and lying Base Training exercises. At all levels, from elite to beginner, improving core strength is at the foundation of all exercise programs. AIPT_Training Manual_FA.indd 26 24/03/11 3:49 PM INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies26 SECTION 2 :: EXCERCISES Simple base session plan Equipment 7.5 Pelleres™ Towel Water Skipping Rope Allow 50 mins – 1 hour Warm up While wearing Pelleres™ 7.5, rope skipping, 100 jumps. Activate Upper Control Core, Middle Core, Lower Power Core. Session While wearing the Pelleres™ 7.5 (750g) work through the following standing and lying core strengthening exercises. Vary intensity by referring to Pelleres™ Progression Table (Section 1). Warm down Power walk, 5 mins, without Pelleres™. Stretching 10 mins. The following are some examples of some standing and lying Base Training exercises. At all levels, from elite to beginner, improving core strength is at the foundation of all exercise programs. AIPT_Training Manual_FA.indd 26 24/03/11 3:49 PM
    • © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 27 SECTION 1 :: SCIENCE AND THEORY © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 27 SECTION 2 :: EXCERCISES VERTICAL CORE EXERCISES 1 Pot stirring.............................................................. p22 2 Helicopter arm swings........................................ p22 3 Star hand foot......................................................... p23 4 Star elbow knee..................................................... p23 5 Bent over figure 8’s .............................................. p24 6 Body circles............................................................. p24 7 Body leans............................................................... p25 8 Standing shoulder circles .................................. p25 9 Standing shoulder circles - arms ext............. p26 10 Single arm press with alt leg raise ................. p26 11 Keg throws .............................................................. p27 12 Diagonal pull downs............................................. p27 13 Standing o/elbow knee taps.............................. p28 14 Standing elbow knee taps .................................. p28 15 Knee taps................................................................. p29 16 Behind ankle taps ................................................. p29 17 Heel taps.................................................................. p30 18 Leg swings............................................................... p30 19 Side leg swings...................................................... p31 20 Golf swings.............................................................. p31 21 Running man .......................................................... p32 22 Standing squat ....................................................... p32 23 Squat with arms extended ................................. p33 24 Calf raise squat ..................................................... p33 25 Squat and reach..................................................... p34 HORIZONTAL CORE EXERCISES 1 Back cross-overs................................................... p35 2 Stomach cross overs............................................ p35 3 Upright verticals.................................................... p36 4 Elbow-elbow push-up ......................................... p36 5 Banging the cup..................................................... p37 6 “Bubba” alt a/l raises.......................................... p38 7 Alt a/l raises........................................................... p38 8 Push-up alt a/l raises ......................................... p39 9 Inside toe taps........................................................ p39 10 Outside toe taps..................................................... p40 11 Elbow knee taps .................................................... p40 12 Walking push-up ................................................... p41 13 V sit-up with clap................................................... p41 14 Crunch twists.......................................................... p42 15 Ankle taps................................................................ p42 16 Reach ups ................................................................ p43 17 Seated vertical leg swings................................. p43 18 Seated horizontal leg swings ........................... p44 19 Side tracks............................................................... p44 20 Elbow knee side taps .......................................... p45 21 Hand foot side taps............................................... p45 22 Elbow wrist side taps........................................... p46 23 Cockroach................................................................ p46 24 Cockroach elbow to knee.................................... p47 25 Horizontal elbow knee taps............................... p47 AIPT_Training Manual_FA.indd 27 24/03/11 3:49 PM © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 27 SECTION 1 :: SCIENCE AND THEORY © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 27 SECTION 2 :: EXCERCISES VERTICAL CORE EXERCISES 1 Pot stirring.............................................................. p22 2 Helicopter arm swings........................................ p22 3 Star hand foot......................................................... p23 4 Star elbow knee..................................................... p23 5 Bent over figure 8’s .............................................. p24 6 Body circles............................................................. p24 7 Body leans............................................................... p25 8 Standing shoulder circles .................................. p25 9 Standing shoulder circles - arms ext............. p26 10 Single arm press with alt leg raise ................. p26 11 Keg throws .............................................................. p27 12 Diagonal pull downs............................................. p27 13 Standing o/elbow knee taps.............................. p28 14 Standing elbow knee taps .................................. p28 15 Knee taps................................................................. p29 16 Behind ankle taps ................................................. p29 17 Heel taps.................................................................. p30 18 Leg swings............................................................... p30 19 Side leg swings...................................................... p31 20 Golf swings.............................................................. p31 21 Running man .......................................................... p32 22 Standing squat ....................................................... p32 23 Squat with arms extended ................................. p33 24 Calf raise squat ..................................................... p33 25 Squat and reach..................................................... p34 HORIZONTAL CORE EXERCISES 1 Back cross-overs................................................... p35 2 Stomach cross overs............................................ p35 3 Upright verticals.................................................... p36 4 Elbow-elbow push-up ......................................... p36 5 Banging the cup..................................................... p37 6 “Bubba” alt a/l raises.......................................... p38 7 Alt a/l raises........................................................... p38 8 Push-up alt a/l raises ......................................... p39 9 Inside toe taps........................................................ p39 10 Outside toe taps..................................................... p40 11 Elbow knee taps .................................................... p40 12 Walking push-up ................................................... p41 13 V sit-up with clap................................................... p41 14 Crunch twists.......................................................... p42 15 Ankle taps................................................................ p42 16 Reach ups ................................................................ p43 17 Seated vertical leg swings................................. p43 18 Seated horizontal leg swings ........................... p44 19 Side tracks............................................................... p44 20 Elbow knee side taps .......................................... p45 21 Hand foot side taps............................................... p45 22 Elbow wrist side taps........................................... p46 23 Cockroach................................................................ p46 24 Cockroach elbow to knee.................................... p47 25 Horizontal elbow knee taps............................... p47 AIPT_Training Manual_FA.indd 27 24/03/11 3:49 PM
    • INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies28 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:1 Pot stirring 1. Stand upright hand over hand in front of body. 2. Move in circular, pot stirring, motion. 3 Follow square pattern 4. Vary speed, size 21 3 4 AIPT_Training Manual_FA.indd 28 24/03/11 3:49 PM INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies28 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:1 Pot stirring 1. Stand upright hand over hand in front of body. 2. Move in circular, pot stirring, motion. 3 Follow square pattern 4. Vary speed, size 21 3 4 AIPT_Training Manual_FA.indd 28 24/03/11 3:49 PM
    • © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 29 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:2 Helicopter Arm Swings 1. Stand upright, arms extended to side 2. Move arms side to side 3. Vary, height, speed, distance from body 1 2 3 AIPT_Training Manual_FA.indd 29 24/03/11 3:49 PM © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 29 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:2 Helicopter Arm Swings 1. Stand upright, arms extended to side 2. Move arms side to side 3. Vary, height, speed, distance from body 1 2 3 AIPT_Training Manual_FA.indd 29 24/03/11 3:49 PM
    • INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies30 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:3 Star Hand Foot 1. Stand star position. 2. Bend & reach L hand forward and down in smooth motion and tap R foot. 3. Return to upright in smooth motion. 4. Repeat R hand to L foot. 5. Bend knee if required 1 3 5 2 4 6 AIPT_Training Manual_FA.indd 30 24/03/11 3:49 PM INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies30 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:3 Star Hand Foot 1. Stand star position. 2. Bend & reach L hand forward and down in smooth motion and tap R foot. 3. Return to upright in smooth motion. 4. Repeat R hand to L foot. 5. Bend knee if required 1 3 5 2 4 6 AIPT_Training Manual_FA.indd 30 24/03/11 3:49 PM
    • © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 31 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:4 Star Elbow Knee 1. Stand, hands on head, fingers locked. 2. Bend and reach forward, L elbow to R knee. 3. Return to upright in smooth motion. 4. Repeat R elbow to L knee. 1 3 5 2 4 6 AIPT_Training Manual_FA.indd 31 24/03/11 3:49 PM © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 31 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:4 Star Elbow Knee 1. Stand, hands on head, fingers locked. 2. Bend and reach forward, L elbow to R knee. 3. Return to upright in smooth motion. 4. Repeat R elbow to L knee. 1 3 5 2 4 6 AIPT_Training Manual_FA.indd 31 24/03/11 3:49 PM
    • INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies32 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:5 B/O Fig 8’s 1. Standing bend at hips, arms & shoulders relaxed hanging, fingers relaxed. 2. Move in figure 8 pattern. 3. Let traps back control movement pattern 1 2 3 AIPT_Training Manual_FA.indd 32 24/03/11 3:49 PM INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies32 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:5 B/O Fig 8’s 1. Standing bend at hips, arms & shoulders relaxed hanging, fingers relaxed. 2. Move in figure 8 pattern. 3. Let traps back control movement pattern 1 2 3 AIPT_Training Manual_FA.indd 32 24/03/11 3:49 PM
    • © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 33 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:6 Body Circles 1. Standing bend at hips, arms & shoulders relaxed hanging, fingers relaxed. 2. Twist and lead with back arm, move arms in full circle above head around to starting position. 3. Reverse direction, twist and lead with back arm. 1 3 5 2 4 6 AIPT_Training Manual_FA.indd 33 24/03/11 3:49 PM © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 33 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:6 Body Circles 1. Standing bend at hips, arms & shoulders relaxed hanging, fingers relaxed. 2. Twist and lead with back arm, move arms in full circle above head around to starting position. 3. Reverse direction, twist and lead with back arm. 1 3 5 2 4 6 AIPT_Training Manual_FA.indd 33 24/03/11 3:49 PM
    • INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies34 SECTION 2 :: VERTICAL CORE EXCERCISES 7 Body Leans 1. Stand, L hand on head, R hand on stomach. 2. Lean to right as far as comfortable, hold 1 sec. 3. Controlled exhalation as return to standing, swap hand positions. 4. Lean to right, as far as comfortable, hold 1 sec. Controlled exhalation as return to standing. Notes: 1 3 2 4 AIPT_Training Manual_FA.indd 34 24/03/11 3:49 PM INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies34 SECTION 2 :: VERTICAL CORE EXCERCISES 7 Body Leans 1. Stand, L hand on head, R hand on stomach. 2. Lean to right as far as comfortable, hold 1 sec. 3. Controlled exhalation as return to standing, swap hand positions. 4. Lean to right, as far as comfortable, hold 1 sec. Controlled exhalation as return to standing. Notes: 1 3 2 4 AIPT_Training Manual_FA.indd 34 24/03/11 3:49 PM
    • © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 35 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:8 Standing Shoulder Circles 1. Standing arms relaxed at sides. 2. Move shoulders in circular motion. 3. Reverse movement pattern. 1 3 2 4 AIPT_Training Manual_FA.indd 35 24/03/11 3:49 PM © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 35 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:8 Standing Shoulder Circles 1. Standing arms relaxed at sides. 2. Move shoulders in circular motion. 3. Reverse movement pattern. 1 3 2 4 AIPT_Training Manual_FA.indd 35 24/03/11 3:49 PM
    • INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies36 SECTION 2 :: VERTICAL CORE EXCERCISES 9 Standing Shoulder Circles – Arms Ext 1. Standing arms full extension above head. 2. Move shoulders in circular motion. 3. Reverse movement pattern Notes: 1 3 2 4 AIPT_Training Manual_FA.indd 36 24/03/11 3:49 PM INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies36 SECTION 2 :: VERTICAL CORE EXCERCISES 9 Standing Shoulder Circles – Arms Ext 1. Standing arms full extension above head. 2. Move shoulders in circular motion. 3. Reverse movement pattern Notes: 1 3 2 4 AIPT_Training Manual_FA.indd 36 24/03/11 3:49 PM
    • © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 37 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:Keg Throws 1. Stand half squat arms positioned to L side. 2. Stand up and twist bringing arms forward and over R shoulder. 3. Lead with L hip 4. Repeat opposite side 10 Single Arm Press with Alt Leg Raise 1. Stand, arms shoulder height, bent 90 degrees 2. Extend L arm, pull R arm back, raise opposite knee. 3. Return to start and repeat other side. 1 3 2 4 AIPT_Training Manual_FA.indd 37 24/03/11 3:49 PM © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 37 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:Keg Throws 1. Stand half squat arms positioned to L side. 2. Stand up and twist bringing arms forward and over R shoulder. 3. Lead with L hip 4. Repeat opposite side 10 Single Arm Press with Alt Leg Raise 1. Stand, arms shoulder height, bent 90 degrees 2. Extend L arm, pull R arm back, raise opposite knee. 3. Return to start and repeat other side. 1 3 2 4 AIPT_Training Manual_FA.indd 37 24/03/11 3:49 PM
    • INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies38 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:Keg Throws 1. Stand half squat arms positioned to L side. 2. Stand up and twist bringing arms forward and over R shoulder. 3. Lead with L hip 4. Repeat opposite side 11 Keg Throws 1. Stand half squat arms positioned to L side. 2. Stand up and twist bringing arms forward and over R shoulder. 3. Lead with L hip 4. Repeat opposite side 1 3 2 4 AIPT_Training Manual_FA.indd 38 24/03/11 3:49 PM INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies38 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:Keg Throws 1. Stand half squat arms positioned to L side. 2. Stand up and twist bringing arms forward and over R shoulder. 3. Lead with L hip 4. Repeat opposite side 11 Keg Throws 1. Stand half squat arms positioned to L side. 2. Stand up and twist bringing arms forward and over R shoulder. 3. Lead with L hip 4. Repeat opposite side 1 3 2 4 AIPT_Training Manual_FA.indd 38 24/03/11 3:49 PM
    • © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 39 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:12 Diagonal Pull Downs 1. Stand arms extended over L shoulder 2. Pull arms forward and down past R hip. 3. Repeat opposite side 1 3 2 4 AIPT_Training Manual_FA.indd 39 24/03/11 3:49 PM © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 39 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:12 Diagonal Pull Downs 1. Stand arms extended over L shoulder 2. Pull arms forward and down past R hip. 3. Repeat opposite side 1 3 2 4 AIPT_Training Manual_FA.indd 39 24/03/11 3:49 PM
    • INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies40 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:13 Standing O/Elbow Knee Taps 1. Stand, hands on head, fingers locked. 2. Bend and twist and L elbow touches R knee. 3. Return to standing and repeat R elbow to L knee. 1 3 2 4 AIPT_Training Manual_FA.indd 40 24/03/11 3:49 PM INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies40 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:13 Standing O/Elbow Knee Taps 1. Stand, hands on head, fingers locked. 2. Bend and twist and L elbow touches R knee. 3. Return to standing and repeat R elbow to L knee. 1 3 2 4 AIPT_Training Manual_FA.indd 40 24/03/11 3:49 PM
    • © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 41 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:14 Standing Elbow Knee Taps 1. Stand, hands on head, fingers locked. 2. Side bend and raise knee so L elbow touches L knee, return to standing. 3. Repeat R elbow to R knee. 1 3 2 4 AIPT_Training Manual_FA.indd 41 24/03/11 3:49 PM © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 41 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:14 Standing Elbow Knee Taps 1. Stand, hands on head, fingers locked. 2. Side bend and raise knee so L elbow touches L knee, return to standing. 3. Repeat R elbow to R knee. 1 3 2 4 AIPT_Training Manual_FA.indd 41 24/03/11 3:49 PM
    • INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies42 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:Keg Throws 1. Stand half squat arms positioned to L side. 2. Stand up and twist bringing arms forward and over R shoulder. 3. Lead with L hip 4. Repeat opposite side 15 Knee Taps 1. Stand feet slightly wider than shoulder width, arms full extension. 2. Bring arms down while raising R knee, tap hands to knee. 3. Return to start position and repeat other side. 1 3 2 4 AIPT_Training Manual_FA.indd 42 24/03/11 3:49 PM INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies42 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:Keg Throws 1. Stand half squat arms positioned to L side. 2. Stand up and twist bringing arms forward and over R shoulder. 3. Lead with L hip 4. Repeat opposite side 15 Knee Taps 1. Stand feet slightly wider than shoulder width, arms full extension. 2. Bring arms down while raising R knee, tap hands to knee. 3. Return to start position and repeat other side. 1 3 2 4 AIPT_Training Manual_FA.indd 42 24/03/11 3:49 PM
    • © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 43 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:16 Behind Ankle Taps 1. Stand feet slightly wider than shoulder width, arms full extension. 2. Bring arms down behind raising R foot behind L hip. L hand taps R foot 3. Return to start position and repeat other side. 1 3 2 4 AIPT_Training Manual_FA.indd 43 24/03/11 3:49 PM © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 43 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:16 Behind Ankle Taps 1. Stand feet slightly wider than shoulder width, arms full extension. 2. Bring arms down behind raising R foot behind L hip. L hand taps R foot 3. Return to start position and repeat other side. 1 3 2 4 AIPT_Training Manual_FA.indd 43 24/03/11 3:49 PM
    • INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies44 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:Keg Throws 1. Stand half squat arms positioned to L side. 2. Stand up and twist bringing arms forward and over R shoulder. 3. Lead with L hip 4. Repeat opposite side 17 Heel Taps 1. Stand feet slightly wider than shoulder width, arms full extension. 2. Bring arms down in front raising R foot tapping hands with heel. 3. Return to start position and repeat other side. 1 3 2 4 AIPT_Training Manual_FA.indd 44 24/03/11 3:49 PM INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies44 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:Keg Throws 1. Stand half squat arms positioned to L side. 2. Stand up and twist bringing arms forward and over R shoulder. 3. Lead with L hip 4. Repeat opposite side 17 Heel Taps 1. Stand feet slightly wider than shoulder width, arms full extension. 2. Bring arms down in front raising R foot tapping hands with heel. 3. Return to start position and repeat other side. 1 3 2 4 AIPT_Training Manual_FA.indd 44 24/03/11 3:49 PM
    • © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 45 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:18 Leg Swings 1. Stand with body weight on L leg. 2. Swing leg forward and backward, full range, maintain balance. 3. Repeat for R leg. 1 3 2 4 AIPT_Training Manual_FA.indd 45 24/03/11 3:49 PM © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 45 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:18 Leg Swings 1. Stand with body weight on L leg. 2. Swing leg forward and backward, full range, maintain balance. 3. Repeat for R leg. 1 3 2 4 AIPT_Training Manual_FA.indd 45 24/03/11 3:49 PM
    • INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies46 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:Keg Throws 1. Stand half squat arms positioned to L side. 2. Stand up and twist bringing arms forward and over R shoulder. 3. Lead with L hip 4. Repeat opposite side 19 Side Leg Swings 1. Stand with body weight on L leg. R Leg positioned in front of body. 2. Swing across body full range, maintain balance. 3. Maintain balance. 1 2 3 4 5 AIPT_Training Manual_FA.indd 46 24/03/11 3:49 PM INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies46 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:Keg Throws 1. Stand half squat arms positioned to L side. 2. Stand up and twist bringing arms forward and over R shoulder. 3. Lead with L hip 4. Repeat opposite side 19 Side Leg Swings 1. Stand with body weight on L leg. R Leg positioned in front of body. 2. Swing across body full range, maintain balance. 3. Maintain balance. 1 2 3 4 5 AIPT_Training Manual_FA.indd 46 24/03/11 3:49 PM
    • © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 47 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:20 Golf Swings 1. Standing, slight lean forward, arms positioned in front of body. 2. In “golf swing” pattern move L to R 3. Vary speed 1 3 2 4 AIPT_Training Manual_FA.indd 47 24/03/11 3:49 PM © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 47 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:20 Golf Swings 1. Standing, slight lean forward, arms positioned in front of body. 2. In “golf swing” pattern move L to R 3. Vary speed 1 3 2 4 AIPT_Training Manual_FA.indd 47 24/03/11 3:49 PM
    • INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies48 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:21 Running Man 1. Stand feet shoulder width apart, soft knees. 2. Arms fixed at 90 degrees. 3. Moving from the shoulder perform arm action for running. 4. Ensure hips remain stationary, slow speed of arms to enable. 1 2 AIPT_Training Manual_FA.indd 48 24/03/11 3:49 PM INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies48 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:21 Running Man 1. Stand feet shoulder width apart, soft knees. 2. Arms fixed at 90 degrees. 3. Moving from the shoulder perform arm action for running. 4. Ensure hips remain stationary, slow speed of arms to enable. 1 2 AIPT_Training Manual_FA.indd 48 24/03/11 3:49 PM
    • © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 49 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:22 Standing Squat 1. Stand feet shoulder width apart, arms to side.. 2. Bending knees and squat down keeping back vertical. 3. Raise arms to front as perform squat. 1 3 2 AIPT_Training Manual_FA.indd 49 24/03/11 3:49 PM © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 49 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:22 Standing Squat 1. Stand feet shoulder width apart, arms to side.. 2. Bending knees and squat down keeping back vertical. 3. Raise arms to front as perform squat. 1 3 2 AIPT_Training Manual_FA.indd 49 24/03/11 3:49 PM
    • INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies50 SECTION 2 :: VERTICAL CORE EXCERCISES Keg Throws 1. Stand half squat arms positioned to L side. 2. Stand up and twist bringing arms forward and over R shoulder. 3. Lead with L hip 4. Repeat opposite side Notes:Keg Throws 1. Stand half squat arms positioned to L side. 2. Stand up and twist bringing arms forward and over R shoulder. 3. Lead with L hip 4. Repeat opposite side 23 Squat with Arms Extended 1. Stand feet should width apart, arms above head full extension. 2. Arms remain at full extension, bend knees, squat down keeping back vertical. 1 2 AIPT_Training Manual_FA.indd 50 24/03/11 3:49 PM INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies50 SECTION 2 :: VERTICAL CORE EXCERCISES Keg Throws 1. Stand half squat arms positioned to L side. 2. Stand up and twist bringing arms forward and over R shoulder. 3. Lead with L hip 4. Repeat opposite side Notes:Keg Throws 1. Stand half squat arms positioned to L side. 2. Stand up and twist bringing arms forward and over R shoulder. 3. Lead with L hip 4. Repeat opposite side 23 Squat with Arms Extended 1. Stand feet should width apart, arms above head full extension. 2. Arms remain at full extension, bend knees, squat down keeping back vertical. 1 2 AIPT_Training Manual_FA.indd 50 24/03/11 3:49 PM
    • © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 51 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:24 Calf Raise Squat 1. Stand toes pointing out, arms extended to side. 2. Squat down and pause. 3. While paused, raise onto balls of feet, pause. 4. Return to standing remaining on balls of feet. 5. Lower heels to ground. 1 2 3 4 AIPT_Training Manual_FA.indd 51 24/03/11 3:49 PM © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 51 SECTION 2 :: VERTICAL CORE EXCERCISES Notes:24 Calf Raise Squat 1. Stand toes pointing out, arms extended to side. 2. Squat down and pause. 3. While paused, raise onto balls of feet, pause. 4. Return to standing remaining on balls of feet. 5. Lower heels to ground. 1 2 3 4 AIPT_Training Manual_FA.indd 51 24/03/11 3:49 PM
    • INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies52 SECTION 2 :: VERTICAL CORE EXCERCISES 25 Squat & Reach 1. Stand with feet wider than shoulder width, arms held in front of body. 2. Bending at knees, reach R hand to ground and raise L hand above head. 3. Eyes and head remain on hand being raised. 4. Return to standing and repeat other side. Keg Throws 1. Stand half squat arms positioned to L side. 2. Stand up and twist bringing arms forward and over R shoulder. 3. Lead with L hip 4. Repeat opposite side Notes: 2 4 1 3 5 AIPT_Training Manual_FA.indd 52 24/03/11 3:49 PM INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies52 SECTION 2 :: VERTICAL CORE EXCERCISES 25 Squat & Reach 1. Stand with feet wider than shoulder width, arms held in front of body. 2. Bending at knees, reach R hand to ground and raise L hand above head. 3. Eyes and head remain on hand being raised. 4. Return to standing and repeat other side. Keg Throws 1. Stand half squat arms positioned to L side. 2. Stand up and twist bringing arms forward and over R shoulder. 3. Lead with L hip 4. Repeat opposite side Notes: 2 4 1 3 5 AIPT_Training Manual_FA.indd 52 24/03/11 3:49 PM
    • © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 53 SECTION 2 :: HORIZONTAL CORE EXCERCISES Notes:1 Upright Verticals 1. On back raise legs to vertical. 2. Lower back & legs to ground, ensure legs to not come forward. 1 2 3 AIPT_Training Manual_FA.indd 53 24/03/11 3:49 PM © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 53 SECTION 2 :: HORIZONTAL CORE EXCERCISES Notes:1 Upright Verticals 1. On back raise legs to vertical. 2. Lower back & legs to ground, ensure legs to not come forward. 1 2 3 AIPT_Training Manual_FA.indd 53 24/03/11 3:49 PM
    • INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies54 SECTION 2 :: VERTICAL CORE EXCERCISES Keg Throws 1. Stand half squat arms positioned to L side. 2. Stand up and twist bringing arms forward and over R shoulder. 3. Lead with L hip 4. Repeat opposite side Notes:2 Back Cross Overs 1. Lie on back arms out to side. 2. Swing L leg to R hand. 3. Repeat for other side. 1 2 3 AIPT_Training Manual_FA.indd 54 24/03/11 3:49 PM INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies54 SECTION 2 :: VERTICAL CORE EXCERCISES Keg Throws 1. Stand half squat arms positioned to L side. 2. Stand up and twist bringing arms forward and over R shoulder. 3. Lead with L hip 4. Repeat opposite side Notes:2 Back Cross Overs 1. Lie on back arms out to side. 2. Swing L leg to R hand. 3. Repeat for other side. 1 2 3 AIPT_Training Manual_FA.indd 54 24/03/11 3:49 PM
    • © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 55 SECTION 2 :: HORIZONTAL CORE EXCERCISES Notes:3 Stomach Cross Overs 1. Lie on stomach, arms out to side. 2. Swing L leg to R hand. 3. Repeat for other side. 1 2 3 AIPT_Training Manual_FA.indd 55 24/03/11 3:49 PM © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 55 SECTION 2 :: HORIZONTAL CORE EXCERCISES Notes:3 Stomach Cross Overs 1. Lie on stomach, arms out to side. 2. Swing L leg to R hand. 3. Repeat for other side. 1 2 3 AIPT_Training Manual_FA.indd 55 24/03/11 3:49 PM
    • INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies56 SECTION 2 :: HORIZONTAL CORE EXCERCISES Notes:4 Elbow-Elbow Push-Up 1. Push up position 2. Lower to L elbow 3. Lower to R elbow 4. Raise to L hand 5. Raise to R hand 1 2 3 4 5 AIPT_Training Manual_FA.indd 56 24/03/11 3:49 PM INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies56 SECTION 2 :: HORIZONTAL CORE EXCERCISES Notes:4 Elbow-Elbow Push-Up 1. Push up position 2. Lower to L elbow 3. Lower to R elbow 4. Raise to L hand 5. Raise to R hand 1 2 3 4 5 AIPT_Training Manual_FA.indd 56 24/03/11 3:49 PM
    • © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 57 SECTION 2 :: HORIZONTAL CORE EXCERCISES Notes:5 Banging the Cup / Empty the Can 1. Lie on stomach, arms at full extension, chest & head off ground hands “holding” cup. 2. As if banging a cup on the ground, move arms down to hips, keep elbows locked, move from shoulder. 3. On the return movement position hands and move as if “emptying a can”. 1 2 3 4 5 6 AIPT_Training Manual_FA.indd 57 24/03/11 3:49 PM © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 57 SECTION 2 :: HORIZONTAL CORE EXCERCISES Notes:5 Banging the Cup / Empty the Can 1. Lie on stomach, arms at full extension, chest & head off ground hands “holding” cup. 2. As if banging a cup on the ground, move arms down to hips, keep elbows locked, move from shoulder. 3. On the return movement position hands and move as if “emptying a can”. 1 2 3 4 5 6 AIPT_Training Manual_FA.indd 57 24/03/11 3:49 PM
    • INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies58 SECTION 2 :: HORIZONTAL CORE EXCERCISES Notes:6 “Bubba” Alt A/L Raises 1. Lie on stomach, arms and legs 45 degrees. 2. Raise alternate arm and leg and hold. 3. Ensure hip is also raised off ground, reach out and up with raised arm. 4. Press opposite arm and leg into the ground. 5. Lower and repeat other side. 1 2 3 AIPT_Training Manual_FA.indd 58 24/03/11 3:49 PM INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies58 SECTION 2 :: HORIZONTAL CORE EXCERCISES Notes:6 “Bubba” Alt A/L Raises 1. Lie on stomach, arms and legs 45 degrees. 2. Raise alternate arm and leg and hold. 3. Ensure hip is also raised off ground, reach out and up with raised arm. 4. Press opposite arm and leg into the ground. 5. Lower and repeat other side. 1 2 3 AIPT_Training Manual_FA.indd 58 24/03/11 3:49 PM
    • © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 59 SECTION 2 :: HORIZONTAL CORE EXCERCISES 7 Alt A/L Raises 1. Lie on stomach, arms extended. 2. Raise alternate arm & leg and hold. 3. Ensure hip is raised off ground, reach out and up with raised arm. 4. Press opposite arm and leg into the ground. 5. Lower and repeat other side. 1 2 3 4 Notes: AIPT_Training Manual_FA.indd 59 24/03/11 3:49 PM © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 59 SECTION 2 :: HORIZONTAL CORE EXCERCISES 7 Alt A/L Raises 1. Lie on stomach, arms extended. 2. Raise alternate arm & leg and hold. 3. Ensure hip is raised off ground, reach out and up with raised arm. 4. Press opposite arm and leg into the ground. 5. Lower and repeat other side. 1 2 3 4 Notes: AIPT_Training Manual_FA.indd 59 24/03/11 3:49 PM
    • INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies60 SECTION 2 :: HORIZONTAL CORE EXCERCISES Notes:8 Push Up Alt A/L Raises 1. Push up position. 2. Raise alternate arm and leg and hold. 3. Return to start and repeat other side. 1 2 3 4 AIPT_Training Manual_FA.indd 60 24/03/11 3:49 PM INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies60 SECTION 2 :: HORIZONTAL CORE EXCERCISES Notes:8 Push Up Alt A/L Raises 1. Push up position. 2. Raise alternate arm and leg and hold. 3. Return to start and repeat other side. 1 2 3 4 AIPT_Training Manual_FA.indd 60 24/03/11 3:49 PM
    • © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 61 SECTION 2 :: HORIZONTAL CORE EXCERCISES 9 Inside Toe Taps 1. Push up position 2. Lift R hand and L foot off ground. 3. Bring L foot forward and tap with R hand. 4. Return to start and repeat other side. Notes: 1 2 3 4 AIPT_Training Manual_FA.indd 61 24/03/11 3:49 PM © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 61 SECTION 2 :: HORIZONTAL CORE EXCERCISES 9 Inside Toe Taps 1. Push up position 2. Lift R hand and L foot off ground. 3. Bring L foot forward and tap with R hand. 4. Return to start and repeat other side. Notes: 1 2 3 4 AIPT_Training Manual_FA.indd 61 24/03/11 3:49 PM
    • INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies62 SECTION 2 :: HORIZONTAL CORE EXCERCISES 10 Outside Toe Taps 1. Push up position 2. Lift L hand and R foot off ground. 3. Raise R foot and bring above L hip and tap with L hand. 4. Return to start and repeat other side. Notes: 1 2 3 4 AIPT_Training Manual_FA.indd 62 24/03/11 3:49 PM INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies62 SECTION 2 :: HORIZONTAL CORE EXCERCISES 10 Outside Toe Taps 1. Push up position 2. Lift L hand and R foot off ground. 3. Raise R foot and bring above L hip and tap with L hand. 4. Return to start and repeat other side. Notes: 1 2 3 4 AIPT_Training Manual_FA.indd 62 24/03/11 3:49 PM
    • © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 63 SECTION 2 :: HORIZONTAL CORE EXCERCISES Notes:11 Elbow Knee Taps 1. Push up position. 2. Lift R hand and L leg off ground. 3. Bring L knee forward and tap with R elbow, pause. 4. Extend arm and leg to full extension, pause. 5. Return to start position and repeat other side. 1 2 3 4 5 6 AIPT_Training Manual_FA.indd 63 24/03/11 3:49 PM © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 63 SECTION 2 :: HORIZONTAL CORE EXCERCISES Notes:11 Elbow Knee Taps 1. Push up position. 2. Lift R hand and L leg off ground. 3. Bring L knee forward and tap with R elbow, pause. 4. Extend arm and leg to full extension, pause. 5. Return to start position and repeat other side. 1 2 3 4 5 6 AIPT_Training Manual_FA.indd 63 24/03/11 3:49 PM
    • INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies64 SECTION 2 :: HORIZONTAL CORE EXCERCISES Notes:12 V Sit-Up with Clap 1. Lie on back arms and legs extended off ground. 2. Perform a V sit-up (knees locked) and clap hands behind knees. 3. Return to start position and repeat. 1 2 3 AIPT_Training Manual_FA.indd 64 24/03/11 3:49 PM INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies64 SECTION 2 :: HORIZONTAL CORE EXCERCISES Notes:12 V Sit-Up with Clap 1. Lie on back arms and legs extended off ground. 2. Perform a V sit-up (knees locked) and clap hands behind knees. 3. Return to start position and repeat. 1 2 3 AIPT_Training Manual_FA.indd 64 24/03/11 3:49 PM
    • © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 65 SECTION 2 :: HORIZONTAL CORE EXCERCISES Notes:13 Crunch Twists 1. Lie on back, arms and legs extended off ground. 2. Perform sit up and twist at top to tap both hands on ground same side. 3. Return to start position and repeat other side. 1 2 3 4 AIPT_Training Manual_FA.indd 65 24/03/11 3:49 PM © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 65 SECTION 2 :: HORIZONTAL CORE EXCERCISES Notes:13 Crunch Twists 1. Lie on back, arms and legs extended off ground. 2. Perform sit up and twist at top to tap both hands on ground same side. 3. Return to start position and repeat other side. 1 2 3 4 AIPT_Training Manual_FA.indd 65 24/03/11 3:49 PM
    • INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies66 SECTION 2 :: HORIZONTAL CORE EXCERCISES Notes:14 Ankle Taps 1. Lie on back, knees bent, hands behind head. 2. Move L hand down and reach behind L thigh and tap R heel. 3. As returning L hand to start position move R hand down to tap L heel. 1 2 3 AIPT_Training Manual_FA.indd 66 24/03/11 3:49 PM INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies66 SECTION 2 :: HORIZONTAL CORE EXCERCISES Notes:14 Ankle Taps 1. Lie on back, knees bent, hands behind head. 2. Move L hand down and reach behind L thigh and tap R heel. 3. As returning L hand to start position move R hand down to tap L heel. 1 2 3 AIPT_Training Manual_FA.indd 66 24/03/11 3:49 PM
    • © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 67 SECTION 2 :: HORIZONTAL CORE EXCERCISES Keg Throws 1. Stand half squat arms positioned to L side. 2. Stand up and twist bringing arms forward and over R shoulder. 3. Lead with L hip 4. Repeat opposite side Notes:15 Reach Ups 1. Lie on back, arms and legs vertically extended. 2. Raising shoulders off ground reach arms up and tap L hand L foot/R hand, R foot. 3. Return to start position then reach L & R hand to L foot. 4. Return to start position and reach L & R hand to R foot. 1 3 5 2 4 6 AIPT_Training Manual_FA.indd 67 24/03/11 3:49 PM © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 67 SECTION 2 :: HORIZONTAL CORE EXCERCISES Keg Throws 1. Stand half squat arms positioned to L side. 2. Stand up and twist bringing arms forward and over R shoulder. 3. Lead with L hip 4. Repeat opposite side Notes:15 Reach Ups 1. Lie on back, arms and legs vertically extended. 2. Raising shoulders off ground reach arms up and tap L hand L foot/R hand, R foot. 3. Return to start position then reach L & R hand to L foot. 4. Return to start position and reach L & R hand to R foot. 1 3 5 2 4 6 AIPT_Training Manual_FA.indd 67 24/03/11 3:49 PM
    • INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies68 SECTION 2 :: HORIZONTAL CORE EXCERCISES Notes:16 Walking Push-Up 1. Push up position. 2. Lift L leg and L arm off ground. 3. Pushing off R leg & R arm step simultaneously L leg and L arm sideways. 4. Take weight on L leg and L arm bring R leg and R arm closer. 5. Repeat opposite. 1 2 3 AIPT_Training Manual_FA.indd 68 24/03/11 3:49 PM INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies68 SECTION 2 :: HORIZONTAL CORE EXCERCISES Notes:16 Walking Push-Up 1. Push up position. 2. Lift L leg and L arm off ground. 3. Pushing off R leg & R arm step simultaneously L leg and L arm sideways. 4. Take weight on L leg and L arm bring R leg and R arm closer. 5. Repeat opposite. 1 2 3 AIPT_Training Manual_FA.indd 68 24/03/11 3:49 PM
    • © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 69 SECTION 2 :: HORIZONTAL CORE EXCERCISES Keg Throws 1. Stand half squat arms positioned to L side. 2. Stand up and twist bringing arms forward and over R shoulder. 3. Lead with L hip 4. Repeat opposite side Notes:Keg Throws 1. Stand half squat arms positioned to L side. 2. Stand up and twist bringing arms forward and over R shoulder. 3. Lead with L hip 4. Repeat opposite side 17 Cockroach 1. Lie on back arms and legs extended off ground, keep back flat on ground. 2. Bring L hand down in front of body to tap R foot. 3. Ensure back remains flat on ground. 4. As L hand returns bring R hand down to tap L foot. 1 2 3 AIPT_Training Manual_FA.indd 69 24/03/11 3:49 PM © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 69 SECTION 2 :: HORIZONTAL CORE EXCERCISES Keg Throws 1. Stand half squat arms positioned to L side. 2. Stand up and twist bringing arms forward and over R shoulder. 3. Lead with L hip 4. Repeat opposite side Notes:Keg Throws 1. Stand half squat arms positioned to L side. 2. Stand up and twist bringing arms forward and over R shoulder. 3. Lead with L hip 4. Repeat opposite side 17 Cockroach 1. Lie on back arms and legs extended off ground, keep back flat on ground. 2. Bring L hand down in front of body to tap R foot. 3. Ensure back remains flat on ground. 4. As L hand returns bring R hand down to tap L foot. 1 2 3 AIPT_Training Manual_FA.indd 69 24/03/11 3:49 PM
    • INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies70 SECTION 2 :: HORIZONTAL CORE EXCERCISES Notes:18 Cockroach Elbow to Knee 1. Lie on back hands behind head, legs extended. 2. Bring L knee forward and tap with R elbow. 3. Ensure back remains flat on ground. 4. As L knee returns bring R knee forward to tap with L elbow. 1 2 AIPT_Training Manual_FA.indd 70 24/03/11 3:49 PM INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies70 SECTION 2 :: HORIZONTAL CORE EXCERCISES Notes:18 Cockroach Elbow to Knee 1. Lie on back hands behind head, legs extended. 2. Bring L knee forward and tap with R elbow. 3. Ensure back remains flat on ground. 4. As L knee returns bring R knee forward to tap with L elbow. 1 2 AIPT_Training Manual_FA.indd 70 24/03/11 3:49 PM
    • © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 71 SECTION 2 :: HORIZONTAL CORE EXCERCISES Notes:Keg Throws 1. Stand half squat arms positioned to L side. 2. Stand up and twist bringing arms forward and over R shoulder. 3. Lead with L hip 4. Repeat opposite side 19 Horizontal Elbow Knee Taps 1. Lie on back, hands behind head, legs off ground. 2. Draw L knee up towards head and tap with L elbow. 3. Repeat for R knee R elbow. 1 2 AIPT_Training Manual_FA.indd 71 24/03/11 3:49 PM © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 71 SECTION 2 :: HORIZONTAL CORE EXCERCISES Notes:Keg Throws 1. Stand half squat arms positioned to L side. 2. Stand up and twist bringing arms forward and over R shoulder. 3. Lead with L hip 4. Repeat opposite side 19 Horizontal Elbow Knee Taps 1. Lie on back, hands behind head, legs off ground. 2. Draw L knee up towards head and tap with L elbow. 3. Repeat for R knee R elbow. 1 2 AIPT_Training Manual_FA.indd 71 24/03/11 3:49 PM
    • INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies72 SECTION 2 :: HORIZONTAL CORE EXCERCISES Notes:20 Seated Vertical Leg Swings 1. Sitting hands behind head. 2. With knees locked swinging from hips move legs in “freestyle” kicking pattern. 1 2 AIPT_Training Manual_FA.indd 72 24/03/11 3:49 PM INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies72 SECTION 2 :: HORIZONTAL CORE EXCERCISES Notes:20 Seated Vertical Leg Swings 1. Sitting hands behind head. 2. With knees locked swinging from hips move legs in “freestyle” kicking pattern. 1 2 AIPT_Training Manual_FA.indd 72 24/03/11 3:49 PM
    • © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 73 SECTION 2 :: HORIZONTAL CORE EXCERCISES Notes:21 Seated Horizontal Leg Swings 1. Sitting hands behind head. 2. With knees locked swinging from hips swing legs across body. 3. Alternate L over R and R over L. 1 2 3 AIPT_Training Manual_FA.indd 73 24/03/11 3:49 PM © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 73 SECTION 2 :: HORIZONTAL CORE EXCERCISES Notes:21 Seated Horizontal Leg Swings 1. Sitting hands behind head. 2. With knees locked swinging from hips swing legs across body. 3. Alternate L over R and R over L. 1 2 3 AIPT_Training Manual_FA.indd 73 24/03/11 3:49 PM
    • INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies74 SECTION 2 :: HORIZONTAL CORE EXCERCISES Notes:22 Side Tracks 1. Right arm bridge with L arm extended vertically, elbow locked, head and eyes locked on L hand. 2. Move L hand down and forward and tap ground inside R hand. Head and eyes track hand movement. 3. Return to start position. 4. Repeat on Left arm bridge. 1 2 3 4 5 AIPT_Training Manual_FA.indd 74 24/03/11 3:49 PM INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies74 SECTION 2 :: HORIZONTAL CORE EXCERCISES Notes:22 Side Tracks 1. Right arm bridge with L arm extended vertically, elbow locked, head and eyes locked on L hand. 2. Move L hand down and forward and tap ground inside R hand. Head and eyes track hand movement. 3. Return to start position. 4. Repeat on Left arm bridge. 1 2 3 4 5 AIPT_Training Manual_FA.indd 74 24/03/11 3:49 PM
    • © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 75 SECTION 2 :: HORIZONTAL CORE EXCERCISES Keg Throws 1. Stand half squat arms positioned to L side. 2. Stand up and twist bringing arms forward and over R shoulder. 3. Lead with L hip 4. Repeat opposite side Notes:23 Elbow Knee Side Taps 1. Right arm bridge, L arm full extension. 2. Bring L arm down and to side of body and bring L knee up, tap L elbow with R knee. 3. Return to start position. 4. Repeat other side. 1 2 3 AIPT_Training Manual_FA.indd 75 24/03/11 3:49 PM © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 75 SECTION 2 :: HORIZONTAL CORE EXCERCISES Keg Throws 1. Stand half squat arms positioned to L side. 2. Stand up and twist bringing arms forward and over R shoulder. 3. Lead with L hip 4. Repeat opposite side Notes:23 Elbow Knee Side Taps 1. Right arm bridge, L arm full extension. 2. Bring L arm down and to side of body and bring L knee up, tap L elbow with R knee. 3. Return to start position. 4. Repeat other side. 1 2 3 AIPT_Training Manual_FA.indd 75 24/03/11 3:49 PM
    • INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies76 SECTION 2 :: HORIZONTAL CORE EXCERCISES Notes:24 Hand Foot Side Taps 1. Right arm bridge, L arm full extension. 2. Bring L arm down and from the hip bring L leg forward, tap L hand with L foot. 3. Return to start position. 4. Repeat other side. 1 2 3 AIPT_Training Manual_FA.indd 76 24/03/11 3:49 PM INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies76 SECTION 2 :: HORIZONTAL CORE EXCERCISES Notes:24 Hand Foot Side Taps 1. Right arm bridge, L arm full extension. 2. Bring L arm down and from the hip bring L leg forward, tap L hand with L foot. 3. Return to start position. 4. Repeat other side. 1 2 3 AIPT_Training Manual_FA.indd 76 24/03/11 3:49 PM
    • © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 77 SECTION 2 :: HORIZONTAL CORE EXCERCISES Keg Throws 1. Stand half squat arms positioned to L side. 2. Stand up and twist bringing arms forward and over R shoulder. 3. Lead with L hip 4. Repeat opposite side Notes:25 Elbow Wrist Side Taps 1. Right elbow bridge, L hand behind head, L leg raised. 2. Bring L hand behind head bring L elbow down and tap R hand. 3. Return to start position. 4. Repeat other side. 1 2 3 AIPT_Training Manual_FA.indd 77 24/03/11 3:49 PM © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 77 SECTION 2 :: HORIZONTAL CORE EXCERCISES Keg Throws 1. Stand half squat arms positioned to L side. 2. Stand up and twist bringing arms forward and over R shoulder. 3. Lead with L hip 4. Repeat opposite side Notes:25 Elbow Wrist Side Taps 1. Right elbow bridge, L hand behind head, L leg raised. 2. Bring L hand behind head bring L elbow down and tap R hand. 3. Return to start position. 4. Repeat other side. 1 2 3 AIPT_Training Manual_FA.indd 77 24/03/11 3:49 PM
    • SECTION 2 :: EXCERCISES Notes: 78 INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies w AIPT_Training Manual_FA.indd 78 24/03/11 3:49 PM SECTION 2 :: EXCERCISES Notes: 78 INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies w AIPT_Training Manual_FA.indd 78 24/03/11 3:49 PM
    • INTRODUCTION TO :: PELLERES™ BASE TRAINING 79© Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING w PELLERES™ BASE TRAINING w SECTION 3 :: THE SUCCESSFUL PELLERESTM TRAINER AIPT_Training Manual_FA.indd 79 24/03/11 3:49 PM
    • INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies80 SECTION 3 :: THE SUCCESSFUL PELLERESTM TRAINER Please note this section is not for assessment PELLERES™ offers a unique opportunity for Personal Trainers to grow their skills and their business. Using Pelleres™ to grow your business As coaches and instructors one of our core objectives is for our athletes/clients to become better. This section provides some practical suggestions to maximize your use of Pelleres™ and other general tips to improve your business. Pelleres™ are the latest innovation in sports exercise technology. New training systems are continually developed and released and as they say “change is the only constant”. Pelleres™ offers a unique opportunity for PT’s to grow their skills and their business. Ask yourself the following questions: How will my current clients react when I get them better results faster? How will my clients feel about me when I educate them as well as making them healthier? When your clients experience post purchase satisfaction they are more likely to reuse and/or recommend your services. Grand Final Technologies has identified that PT’s have an opportunity to grow their industry using Pelleres. Pelleres™ are currently not available in retail stores which means that PT’s have the opportunity to supply directly to the market. Pelleres™ are positioned as a highly credible training tool used by elite athletes and professional sporting codes and teams. PT’s can use Pelleres™ to grow their business in the following ways: 1. Become a Better Trainer 2. Grow Your Current Client Base 3. Expand Your Range of Clients 4. Additional Income Stream AIPT_Training Manual_FA.indd 80 24/03/11 3:49 PM
    • © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 81 SECTION 3 :: THE SUCCESSFUL PELLERESTM TRAINER Additional income stream Promote yourself as “Certified Pelleres™ Base Trainer” Add “Pelleres™ Base Training” sessions to your services. CPBT affilliates program. As a Certified Pelleres™ Base Trainer PT’s can offer Pelleres™ Base Training to their clients. Grand Final Technologies recommends the current RRP for Pelleres™ Base Training sessions are: $75-95 per session. The RRP is a guide, PT’s may charge more depending on their own business structure, qualifications, competency, or client’s needs. As a guide clients should complete four (4) sessions of base training to prepare them for more complex functional training. E.g. boot camps, running, boxing, agility, sports. When performed correctly after four (4) sessions we guarantee your clients core will be physically stronger and in better condition. They will then be able to handle further training with Pelleres™. Marketing Tip As an introduction offer ½ price session 1st session. Take your client through the Base Session with the objective being: 1 PT to evaluate client and client to evaluate PT – is there a fit? 2 Client to evaluate Pelleres™ and the effectiveness of Base Training. 3 If the client is satisfied with the Base Training then commit them to three (3) remaining sessions at full price. 4 During the sessions encourage client to purchase and own their own set of Pelleres™ - which PT can supply (see CPBT affilliates program). Want to run a boot camp or group fitness with Pelleres™? Take clients through Base Sessions first to get them up to speed. They will get more value from sessions when they undertake Base Sessions first. Add an income stream to your business by becoming a Certified PelleresTM Base Trainer. AIPT_Training Manual_FA.indd 81 24/03/11 3:49 PM © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 81 SECTION 3 :: THE SUCCESSFUL PELLERESTM TRAINER Additional income stream Promote yourself as “Certified Pelleres™ Base Trainer” Add “Pelleres™ Base Training” sessions to your services. CPBT affilliates program. As a Certified Pelleres™ Base Trainer PT’s can offer Pelleres™ Base Training to their clients. Grand Final Technologies recommends the current RRP for Pelleres™ Base Training sessions are: $75-95 per session. The RRP is a guide, PT’s may charge more depending on their own business structure, qualifications, competency, or client’s needs. As a guide clients should complete four (4) sessions of base training to prepare them for more complex functional training. E.g. boot camps, running, boxing, agility, sports. When performed correctly after four (4) sessions we guarantee your clients core will be physically stronger and in better condition. They will then be able to handle further training with Pelleres™. Marketing Tip As an introduction offer ½ price session 1st session. Take your client through the Base Session with the objective being: 1 PT to evaluate client and client to evaluate PT – is there a fit? 2 Client to evaluate Pelleres™ and the effectiveness of Base Training. 3 If the client is satisfied with the Base Training then commit them to three (3) remaining sessions at full price. 4 During the sessions encourage client to purchase and own their own set of Pelleres™ - which PT can supply (see CPBT affilliates program). Want to run a boot camp or group fitness with Pelleres™? Take clients through Base Sessions first to get them up to speed. They will get more value from sessions when they undertake Base Sessions first. Add an income stream to your business by becoming a Certified PelleresTM Base Trainer. AIPT_Training Manual_FA.indd 81 24/03/11 3:49 PM
    • INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies82 SECTION 3 :: THE SUCCESSFUL PELLERESTM TRAINER CPBT Affilliates Program What are the advantages of the program? CPBT’s can use the term “Certified Pelleres™ Base Trainer” and the Pelleres™ logo in their advertising and promotion. Receive a 20% discount off the RRP on purchases of Pelleres™ and associated products. Receive 12 months free listing on the www.pelleres.com online directory. Online support portal and newsletter Online affilliation program. Do I have to pass on the 20% discount to my clients? CPBT’s are under no obligation to pass on all or any of the discounted purchase price. The choice is yours if you wish to pass on all/any of the discount or retain the difference. Pricing structure* Size RRP CPBT purchase price Net 2.0 $ 89.95 $ 71.96 $ 17.99 3.5 $ 92.95 $ 74.36 $ 18.59 5.0 $ 95.95 $ 76.76 $ 19.19 7.5 $ 97.95 $ 78.36 $ 19.59 Set $297.95 $238.36 $ 59.59 Visit website www.pelleres.com or email rpt@pelleres.com for more information *Subject to change USE PELLERES™ to add variety to your sessions, resulting in better quality sessions, and better outcomes. AIPT_Training Manual_FA.indd 82 24/03/11 3:49 PM INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies82 SECTION 3 :: THE SUCCESSFUL PELLERESTM TRAINER CPBT Affilliates Program What are the advantages of the program? CPBT’s can use the term “Certified Pelleres™ Base Trainer” and the Pelleres™ logo in their advertising and promotion. Receive a 20% discount off the RRP on purchases of Pelleres™ and associated products. Receive 12 months free listing on the www.pelleres.com online directory. Online support portal and newsletter Online affilliation program. Do I have to pass on the 20% discount to my clients? CPBT’s are under no obligation to pass on all or any of the discounted purchase price. The choice is yours if you wish to pass on all/any of the discount or retain the difference. Pricing structure* Size RRP CPBT purchase price Net 2.0 $ 89.95 $ 71.96 $ 17.99 3.5 $ 92.95 $ 74.36 $ 18.59 5.0 $ 95.95 $ 76.76 $ 19.19 7.5 $ 97.95 $ 78.36 $ 19.59 Set $297.95 $238.36 $ 59.59 Visit website www.pelleres.com or email rpt@pelleres.com for more information *Subject to change USE PELLERES™ to add variety to your sessions, resulting in better quality sessions, and better outcomes. AIPT_Training Manual_FA.indd 82 24/03/11 3:49 PM
    • © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 83 SECTION 3 :: THE SUCCESSFUL PELLERESTM TRAINER Become a better trainer Understanding the scientific concepts of Pelleres™ will empower you as a PT. The knowledge and ability to improve your client/athlete’s physical conditions will elevate your level of service. By completing the Introduction to Pelleres™ Base Training PT’s are globally recognized and qualified to provide a higher level of service. Your clients will be more satisfied when they understand the theory behind the practice. Use Pelleres to add variety to your sessions, resulting in better quality sessions, and better outcomes. 5 General Tips to Becoming a Better Trainer 1 Learn how to set goals and make a plan. Believe it or not setting a goal is one of the easiest tasks to undertake when you know how. Both you and your clients should have a crystal clear idea of where you want to be in 1 month, 6 months, 12 months, 5 years, with a plan to make it happen. There are many resources that can teach you the key elements of goal setting e.g. specific, measurable, timely, emotional, key event etc. Understand the roles of values, motivation, perception, and underlying beliefs. You expect your clients to work to an outcome; walk the walk, set goals for yourself, and go for them. 2 Learn to reframe. Reframing refers to the ability to look at one situation from many different angles. As the saying goes “every cloud has a silver lining”. Use reframing in your everyday language For example if your clients are fearful of spending extra money during tough economic times, show them how training with you actually will save them money. Demonstrate that by training with you and cutting back on cigarettes, alcohol, and unhealthy eating patterns, in the long term, then, you can save them money. 3 Connect with your customer by listening. Business is all about relationship building and making the customer feel good about their decision to buy and do business with you. This means more listening and less talking. When you listen, you demonstrate respect and interest in your client which serves to strengthen your relationship. People love to do business with people they know and like and being likeable improves your chance of receiving referrals. 4 Deliver value during each session. If you provide the same experience during each session and never change things then you are in danger of losing your client. They may start to think, “I’m not learning anything new or seeing any new results, maybe I’ll quit”. They may contemplate working with another trainer or just going it alone. However, if you deliver great value with each session they are more likely to stay with you. You should strive to come up with a new exercise every session. The best compliment you can receive from a client is “I never know what’s coming during our session, I love the variety”. 5 Guarantee results. Pelleres™ come with a money back guarantee; offer the same level of confidence to your clients and they will not be disappointed. Guarantees keep PT’s and clients honest to each other. USE PELLERES™ to add variety to your sessions, resulting in better quality sessions, and better outcomes. AIPT_Training Manual_FA.indd 83 24/03/11 3:49 PM © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 83 SECTION 3 :: THE SUCCESSFUL PELLERESTM TRAINER Become a better trainer Understanding the scientific concepts of Pelleres™ will empower you as a PT. The knowledge and ability to improve your client/athlete’s physical conditions will elevate your level of service. By completing the Introduction to Pelleres™ Base Training PT’s are globally recognized and qualified to provide a higher level of service. Your clients will be more satisfied when they understand the theory behind the practice. Use Pelleres to add variety to your sessions, resulting in better quality sessions, and better outcomes. 5 General Tips to Becoming a Better Trainer 1 Learn how to set goals and make a plan. Believe it or not setting a goal is one of the easiest tasks to undertake when you know how. Both you and your clients should have a crystal clear idea of where you want to be in 1 month, 6 months, 12 months, 5 years, with a plan to make it happen. There are many resources that can teach you the key elements of goal setting e.g. specific, measurable, timely, emotional, key event etc. Understand the roles of values, motivation, perception, and underlying beliefs. You expect your clients to work to an outcome; walk the walk, set goals for yourself, and go for them. 2 Learn to reframe. Reframing refers to the ability to look at one situation from many different angles. As the saying goes “every cloud has a silver lining”. Use reframing in your everyday language For example if your clients are fearful of spending extra money during tough economic times, show them how training with you actually will save them money. Demonstrate that by training with you and cutting back on cigarettes, alcohol, and unhealthy eating patterns, in the long term, then, you can save them money. 3 Connect with your customer by listening. Business is all about relationship building and making the customer feel good about their decision to buy and do business with you. This means more listening and less talking. When you listen, you demonstrate respect and interest in your client which serves to strengthen your relationship. People love to do business with people they know and like and being likeable improves your chance of receiving referrals. 4 Deliver value during each session. If you provide the same experience during each session and never change things then you are in danger of losing your client. They may start to think, “I’m not learning anything new or seeing any new results, maybe I’ll quit”. They may contemplate working with another trainer or just going it alone. However, if you deliver great value with each session they are more likely to stay with you. You should strive to come up with a new exercise every session. The best compliment you can receive from a client is “I never know what’s coming during our session, I love the variety”. 5 Guarantee results. Pelleres™ come with a money back guarantee; offer the same level of confidence to your clients and they will not be disappointed. Guarantees keep PT’s and clients honest to each other. USE PELLERES™ to add variety to your sessions, resulting in better quality sessions, and better outcomes. AIPT_Training Manual_FA.indd 83 24/03/11 3:49 PM
    • INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies84 SECTION 3 :: THE SUCCESSFUL PELLERESTM TRAINER Grow your current client base Revisit all your clients, active and inactive, and inform them about the benefits of Pelleres™. Get more sessions out of your current client base. Expand your client base (horizontal market growth). In your current target market expand the number of clients by offering variety of training. Great tips to using Pelleres™ to grow your business 1 Target an aged care facility and introduce Pelleres™ and the benefits to residents. Offer free introductory session with Pelleres™. 2 Actively market and promote Pelleres™ to your current clients. Throughout Australia major sports codes and teams are using Pelleres™ in their training. Contribute to the hype and promotion and use this to your advantage. Send an introductory email to your client base promoting Pelleres™ and yourself as a trainer and supplier. 3 Use the expert testimonials and material from the pelleres.com website in your own marketing. Get testimonials and stories from your clients. 4 Promote your Certified Pelleres™ Base Trainer qualification and Pelleres™ logo in your advertising. 5 Use Pelleres™ in your general training for all clients. Look for opportunities to supply your clients. 6 Reconnect with ex-clients and introduce a new solution to their health and fitness goals. 7 Experiment with Pelleres™ in your own sport/occupation and find ways to integrate. Example 1: Are you a Zumba® instructor? Try various weights during class routines. Example 2: Police and army officers now use Pelleres™ as part of their weaponry training. 8 Take a pair of Pelleres™ to your local walking group for free trial. PELLERES™ are the ideal stimulus to attracting new types of client; one perhaps you don’t normally train. AIPT_Training Manual_FA.indd 84 24/03/11 3:49 PM INTRODUCTION TO PELLERES™ BASE TRAINING © Grand Final Technologies84 SECTION 3 :: THE SUCCESSFUL PELLERESTM TRAINER Grow your current client base Revisit all your clients, active and inactive, and inform them about the benefits of Pelleres™. Get more sessions out of your current client base. Expand your client base (horizontal market growth). In your current target market expand the number of clients by offering variety of training. Great tips to using Pelleres™ to grow your business 1 Target an aged care facility and introduce Pelleres™ and the benefits to residents. Offer free introductory session with Pelleres™. 2 Actively market and promote Pelleres™ to your current clients. Throughout Australia major sports codes and teams are using Pelleres™ in their training. Contribute to the hype and promotion and use this to your advantage. Send an introductory email to your client base promoting Pelleres™ and yourself as a trainer and supplier. 3 Use the expert testimonials and material from the pelleres.com website in your own marketing. Get testimonials and stories from your clients. 4 Promote your Certified Pelleres™ Base Trainer qualification and Pelleres™ logo in your advertising. 5 Use Pelleres™ in your general training for all clients. Look for opportunities to supply your clients. 6 Reconnect with ex-clients and introduce a new solution to their health and fitness goals. 7 Experiment with Pelleres™ in your own sport/occupation and find ways to integrate. Example 1: Are you a Zumba® instructor? Try various weights during class routines. Example 2: Police and army officers now use Pelleres™ as part of their weaponry training. 8 Take a pair of Pelleres™ to your local walking group for free trial. PELLERES™ are the ideal stimulus to attracting new types of client; one perhaps you don’t normally train. AIPT_Training Manual_FA.indd 84 24/03/11 3:49 PM
    • © Grand Final Technologies INTRODUCTION TO PELLERES™ BASE TRAINING 85 SECTION 3 :: THE SUCCESSFUL PELLERESTM TRAINER Expand your range of clients Our aging population is well documented and Pelleres™ offers the perfect tool to access this market. Tastes and preferences to exercise are changing and Pelleres™ provides an excellent solution to fitness goals. The range of exercises and flexible environments Pelleres™ can be used in are two great reasons to start using them in your training. Pelleres™ are the ideal stimulus to attracting new types of client; one perhaps you don’t normally train. It’s unlikely that clients have experienced a Pelleres™ workout and PT’s are in the ideal position to introduce the product. Use Pelleres™ as the reason to start training. Pelleres™ are perfect for all levels of fitness. They can be easily integrated to all levels of fitness, any age. New markets: Weight loss Recovery : re- and pre-habilitation Fit elderly Teenagers New/expectant mothers Return to work programs Sports specific training Specific core strengthening training Group fitness Event specific training e.g. marathon PELLERES™ are the ideal stimulus to attracting new types of client; one perhaps you don’t normally train. AIPT_Training Manual_FA.indd 85 24/03/11 3:49 PM
    • Suite 1, Sandstorm, Queensland Sport & Athletics Centre, Kessels Rd, Nathan Qld 4111 PO Box 8174, Sunnybank Qld 4109, Australia PH: 07 3343 9145 + FAX: 07 3343 9145 + EMAIL: info@pelleres.com www.pelleres.com AIPT_Training Manual_FA.indd 86 24/03/11 3:49 PM